Comparing Nutrients in 100 grams Baked Red Potatoes VS Red Delicious Apples

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Red Delicious Apples	2%	3%	95%

Macro Nutrients

	Baked Red Potatoes	Red Delicious Apples	Recommended Dietary Allowance
Energy	3% 87kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	NA	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	11% 14g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	14.5% 10.5g	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	8.14% 5.9g	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	% 2.7g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 1.86g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	0.48% 0.27g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Red Delicious Apples	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	0.47% 0.075mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	1% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	2.6% 0.034mg	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	0.75% 3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.6mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.08mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Red Delicious Apples	Recommended Dietary Allowance
Calcium	0.9% 9mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	3% 0.027mg	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	1.38% 0.11mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	1.48% 0.034mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	3.06% 104mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	2.3% 85.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Red Delicious Apples per 100 g

Compare the macro and micronutrient content in 100 g of Baked Red Potatoes versus 100 g of Red Delicious Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Red Delicious Apples:

• 100 grams of Baked Red Potatoes have 4.8 times more Vitamin B1, 2 times more Vitamin B2, 21.3 times more Vitamin B3, 6.7 times more Vitamin B5, 6.2 times more Vitamin B6 and 9 times more Vitamin B9 than Red Delicious Apples.
• Both Baked Red Potatoes and Red Delicious Apples provide similar amounts of Vitamin K per 100 grams.
• 100 grams of Red Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Baked Whole Red Potatoes as well as Raw Red Delicious Apples with skin have insufficient amounts of Vitamin A and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Baked Red Potatoes vs Red Delicious Apples:

• 100 grams of Baked Red Potatoes have 6.4 times more Copper, 6.4 times more Iron, 5.6 times more Magnesium, 5.1 times more Manganese, 6 times more Phosphorus, 5.2 times more Potassium and 10 times more Zinc than Red Delicious Apples.
• Both Baked Red Potatoes and Red Delicious Apples contain similar levels of Water per 100 grams.
• 100 grams of Red Delicious Apples lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Baked Whole Red Potatoes as well as Raw Red Delicious Apples with skin lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Red Potatoes have 1.5 times more Energy, 1.4 times more Carbohydrate and 8.5 times more Protein than Red Delicious Apples.
• While 100 g of Raw Red Delicious Apples with skin contain 7.3 times more Sugars, 13.4 times more Fructose and 1.3 times more Fiber than Baked Whole Red Potatoes.
• 100 grams of Red Delicious Apples provide inadequate amounts of Protein