Comparing Nutrients in 100 grams Pie, apple, prepared from recipe VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pie, apple, prepared from recipe	Baked White Potatoes	Recommended Dietary Allowance
Energy	9.14% 265kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	9.53% 3.05g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	16.2% 21g	130g per day for Men 19-50 years
Sugars	NA	2.1% 1.53g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.5% 0.36g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	NA	5.53% 2.1g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.23% 0.11mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.86% 0.093mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6% 24μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	14% 12.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, prepared from recipe	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.7% 7mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14% 1.12mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	8.04% 0.19mg	8.2% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4% 28mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	2.32% 79mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	14% 211mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pie, apple, prepared from recipe vs Baked White Potatoes:

• Pie, apple, prepared from recipe has 11 times more Vitamin A, 3.1 times more Vitamin B1 and 2.5 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.1 times more Vitamin B5, 6.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 7.4 times more Vitamin C than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 100 g.
• Both Pie, apple, prepared from recipe as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Pie, apple, prepared from recipe vs Baked White Potatoes:

• Pie, apple, prepared from recipe has 1.8 times more Iron, 15.6 times more Selenium and 30.1 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Calcium, 2.4 times more Copper, 3.9 times more Magnesium, 2.7 times more Phosphorus, 6.9 times more Potassium, 1.8 times more Zinc and 1.6 times more Water than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Baked Whole White Potatoes have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pie, apple, prepared from recipe has 2.9 times more Energy, 83.3 times more Fat, 76.3 times more Saturated Fat, 13.6 times more Omega 3, 64 times more Omega 6 and 1.8 times more Carbohydrate than Baked Whole White Potatoes.
• Both Pie, apple, prepared from recipe and Baked Whole White Potatoes have similar amounts of Protein per 100 g.
• Both Pie, apple, prepared from recipe as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.