Comparing Nutrients in 300 calories Microwave Cooked Apples no skinVS Baked White Potatoes

Weight per 300 calories

Microwave Cooked Apples no skin

536g

Baked White Potatoes

326g

Baked Whole White Potatoes have 1.6 times more energy per unit of mass than Microwave cooked raw apples without skin, which is average in comparison to other foods. Microwave Cooked Apples no skin having low energy density.

Which food has more nutrients per 300 calories - Microwave Cooked Apples no skin or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Microwave Cooked Apples no skin

92%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Microwave Cooked Apples no skinvs 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 .

Find Fruits rich in Energy

2.3%2.25g

Fat

0.5%0.49g

2.25 gvs0.49 g

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

Find Fruits rich in Fat

1.14%0.36g

Saturated Fat

0.41%0.13g

0.36 gvs0.13 g

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

Find Fruits rich in Saturated Fat

7.03%0.11g

Omega 3

3.06%0.049g

0.11 gvs0.049 g

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

Find Fruits rich in Omega 3

3.2%0.54g

Omega 6

0.94%0.16g

0.54 gvs0.16 g

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

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Fruits rich in Cholesterol

59.4%77g

Carbohydrate

53%68.7g

77 gvs68.7 g

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

Find Fruits rich in Carbohydrate

85.8%62g

Sugars

6.9%5g

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

62 gvs5 g

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

Find Fruits rich in Sugars

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]

NA gvs1.17 g

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

Find Fruits rich in Fructose

Glucose

%2.05g

NA gvs2.05 g

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

Find Fruits rich in Glucose

Sucrose

%1.3g

NA gvs1.3 g

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

Find Fruits rich in Sucrose

39.5%15g

Fiber

18%6.85g

15 gvs6.85 g

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

Find Fruits rich in Fiber

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 .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Microwave Cooked Apples no skinvs Baked White Potatoes

1.2%10.7μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

10.7 μgvs3.26 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

7.6%0.091mg

Vitamin B1

13%0.16mg

Thiamine

0.091 mgvs0.16 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

4.53%0.059mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.059 mgvs0.14 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

2.04%0.33mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.33 mgvs5 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

4.93%0.25mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.25 mgvs1.25 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

19%0.25mg

Vitamin B6

53%0.69mg

Pyridoxine

0.25 mgvs0.69 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

1.34%5.36μg

Vitamin B9

31%124μg

Folates and Folic Acid

5.36 μgvs124 μg

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

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

1.8%1.6mg

Vitamin C

45.7%41mg

Ascorbic acid

1.6 mgvs41 mg

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

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

1.8%0.27mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.27 mgvs0.13 mg

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

Find Fruits rich in Vitamin E

3.13%3.75μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

3.75 μgvs8.8 μg

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

Find Fruits rich in Vitamin K

Minerals

Microwave Cooked Apples no skinvs Baked White Potatoes

2.68%26.8mg

Calcium

3.26%32.6mg

26.8 mgvs32.6 mg

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

Find Fruits rich in Calcium

27.4%0.25mg

Copper

46%0.41mg

0.25 mgvs0.41 mg

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

Find Fruits rich in Copper

Fluoride

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

NA μgvsNA μg

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

Find Fruits rich in Fluoride

11.4%0.91mg

Iron

26%2.1mg

0.91 mgvs2.1 mg

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

Find Fruits rich in Iron

3.83%16mg

Magnesium

21%88mg

16 mgvs88 mg

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

Find Fruits rich in Magnesium

33%0.76mg

Manganese

26.8%0.62mg

0.76 mgvs0.62 mg

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

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

6.12%43mg

Phosphorus

35%245mg

43 mgvs245 mg

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

Find Fruits rich in Phosphorus

14.7%498mg

Potassium

52%1774mg

498 mgvs1774 mg

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

Find Fruits rich in Potassium

2.92%1.6μg

Selenium

2.96%1.63μg

1.6 μgvs1.63 μg

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

Find Fruits rich in Selenium

0.36%5.36mg

Sodium

1.52%23mg

5.36 mgvs23 mg

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

Find Fruits rich in Sodium

1.95%0.21mg

Zinc

10.4%1.14mg

0.21 mgvs1.14 mg

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

Find Fruits rich in Zinc

12.3%453g

Water

6.65%246g

453 gvs246 g

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

Find Fruits rich in Water

Lets compare vitamin content per 300 calories of Microwave Cooked Apples no skin vs Baked White Potatoes:

Baked Whole White Potatoes contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 15.2 times more Vitamin B3, 5.1 times more Vitamin B5, 2.8 times more Vitamin B6, 23.1 times more Vitamin B9, 25.6 times more Vitamin C and 2.3 times more Vitamin K than Microwave cooked raw apples without skin.
Both Microwave cooked raw apples without skin as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Microwave Cooked Apples no skin vs Baked White Potatoes:

Microwave cooked raw apples without skin have 1.2 times more Manganese and 1.8 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Copper, 2.3 times more Iron, 5.5 times more Magnesium, 5.7 times more Phosphorus, 3.6 times more Potassium and 5.3 times more Zinc than Microwave cooked raw apples without skin.
Both Microwave cooked raw apples without skin and Baked Whole White Potatoes have similar amounts of Calcium per 300 kcal.
Both Microwave cooked raw apples without skin as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Microwave cooked raw apples without skin have 2.3 times more Omega 3, 3.4 times more Omega 6, 12.5 times more Sugars and 2.2 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.6 times more Protein than Microwave cooked raw apples without skin.
Both Microwave cooked raw apples without skin and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Microwave cooked raw apples without skin as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Microwave Cooked Apples no skinVS Apples, canned, sweetened, sliced, drained, heatedBaked White PotatoesVS Apples, canned, sweetened, sliced, drained, heatedMicrowave Cooked Apples no skinVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Microwave Cooked Apples no skinVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Microwave Cooked Apples no skin or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: