Comparing Nutrients in 300 calories ApplesVS Baked White Potatoes

Weight per 300 calories

Apples

577g

Baked White Potatoes

326g

Baked Whole White Potatoes have 1.8 times more energy per unit of mass than Raw Apples with skin, which is average in comparison to other foods. Apples having low energy density.

Which food has more nutrients per 300 calories - Apples or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Apples

95%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Applesvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1%0.98g

Fat

0.5%0.49g

0.98 gvs0.49 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g

Saturated Fat

0.41%0.13g

0.16 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.25%0.052g

Omega 3

3.06%0.049g

0.052 gvs0.049 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.46%0.25g

Omega 6

0.94%0.16g

0.25 gvs0.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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61.3%79.7g

Carbohydrate

53%68.7g

79.7 gvs68.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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82.7%60g

Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

60 gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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47%34g

Fructose

1.6%1.17g

≤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]

34 gvs1.17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%14g

Glucose

%2.05g

14 gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%12g

Sucrose

%1.3g

12 gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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36.4%14g

Fiber

18%6.85g

14 gvs6.85 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.68%1.5g

Protein

12.2%6.85g

1.5 gvs6.85 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Applesvs Baked White Potatoes

1.92%17.3μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

17.3 μgvs3.26 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.17%0.098mg

Vitamin B1

13%0.16mg

Thiamine

0.098 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.5%0.15mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.15 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.3%0.53mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.53 mgvs5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.04%0.35mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.35 mgvs1.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18%0.24mg

Vitamin B6

53%0.69mg

Pyridoxine

0.24 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.33%17.3μg

Vitamin B9

31%124μg

Folates and Folic Acid

17.3 μgvs124 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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29.5%26.5mg

Vitamin C

45.7%41mg

Ascorbic acid

26.5 mgvs41 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6.92%1.04mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

1.04 mgvs0.13 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.6%12.7μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

12.7 μgvs8.8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Applesvs Baked White Potatoes

3.46%34.6mg

Calcium

3.26%32.6mg

34.6 mgvs32.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.3%0.16mg

Copper

46%0.41mg

0.16 mgvs0.41 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.48%19μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

19 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.65%0.69mg

Iron

26%2.1mg

0.69 mgvs2.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.87%29mg

Magnesium

21%88mg

29 mgvs88 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.78%0.2mg

Manganese

26.8%0.62mg

0.2 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.07%63.5mg

Phosphorus

35%245mg

63.5 mgvs245 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18%617mg

Potassium

52%1774mg

617 mgvs1774 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

2.96%1.63μg

0 μgvs1.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.38%5.77mg

Sodium

1.52%23mg

5.77 mgvs23 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.1%0.23mg

Zinc

10.4%1.14mg

0.23 mgvs1.14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.3%494g

Water

6.65%246g

494 gvs246 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Apples vs Baked White Potatoes:

Raw Apples with skin have 8 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Vitamin B1, 9.5 times more Vitamin B3, 3.5 times more Vitamin B5, 2.9 times more Vitamin B6, 7.2 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Apples with skin.
Both Raw Apples with skin and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 300 kcal.
Both Raw Apples with skin as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Apples vs Baked White Potatoes:

Raw Apples with skin have 2 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.7 times more Copper, 3 times more Iron, 3.1 times more Magnesium, 3.1 times more Manganese, 3.9 times more Phosphorus, 2.9 times more Potassium and 4.9 times more Zinc than Raw Apples with skin.
Both Raw Apples with skin and Baked Whole White Potatoes have similar amounts of Calcium per 300 kcal.
Both Raw Apples with skin as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Apples with skin have 12 times more Sugars, 29 times more Fructose and 2 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.6 times more Protein than Raw Apples with skin.
Both Raw Apples with skin and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Raw Apples with skin as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

ApplesVS Apples no SkinBaked White PotatoesVS Apples no SkinApplesVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories ApplesVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Apples or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: