Comparing Nutrients in 100 grams Baked Red Potatoes VS Raw Sulfured Dried Apples

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Raw Sulfured Dried Apples	1%	1%	98%

Macro Nutrients

	Baked Red Potatoes	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Energy	3% 87kcal	8.38% 243kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	50.7% 66g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	79% 57g	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	0.61% 0.44g	NA	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	23% 8.7g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	4.9% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	9.6% 0.13mg	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	6.75% 27μg	0% 0μg	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	14% 12.6mg	4.33% 3.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.08mg	3.53% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Raw Sulfured Dried Apples	Recommended Dietary Allowance
Calcium	0.9% 9mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	21.2% 0.19mg	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	8.75% 0.7mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	3.9% 0.09mg	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	10.3% 72mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	NA	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	5.8% 87mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.86% 31.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Raw Sulfured Dried Apples:

• Baked Whole Red Potatoes have more Vitamin B1, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B9 and 3.2 times more Vitamin C than Raw Sulfured Dried Apples.
• While Raw Sulfured Dried Apples contain 3.2 times more Vitamin B2 and 6.6 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Sulfured Dried Apples have similar amounts of Vitamin K per 100 g.
• Both Baked Whole Red Potatoes as well as Raw Sulfured Dried Apples have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Raw Sulfured Dried Apples:

• Baked Whole Red Potatoes have 1.8 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 1.2 times more Potassium, 2 times more Zinc and 2.4 times more Water than Raw Sulfured Dried Apples.
• While Raw Sulfured Dried Apples contain 1.6 times more Calcium, 2 times more Iron and 7.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Sulfured Dried Apples have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole Red Potatoes have 2.5 times more Protein than Raw Sulfured Dried Apples.
• While Raw Sulfured Dried Apples contain 2.8 times more Energy, 3.4 times more Carbohydrate, 40 times more Sugars and 4.8 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Sulfured Dried Apples have similar amounts of Omega 3 per 100 g.
• Both Baked Whole Red Potatoes as well as Raw Sulfured Dried Apples have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.