Comparing Nutrients in 300 calories Sugar-applesVS Baked White Potatoes

Weight per 300 calories

Sugar-apples

319g

Baked White Potatoes

326g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Sugar-apples

90%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Sugar-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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0.95%0.93g

Fat

0.5%0.49g

0.93 gvs0.49 g

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

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0.48%0.15g

Saturated Fat

0.41%0.13g

0.15 gvs0.13 g

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

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0%0g

Omega 3

3.06%0.049g

0 gvs0.049 g

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

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0.75%0.13g

Omega 6

0.94%0.16g

0.13 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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58%75.4g

Carbohydrate

53%68.7g

75.4 gvs68.7 g

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

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Sugars

6.9%5g

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

NA gvs5 g

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

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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 .

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Glucose

%2.05g

NA gvs2.05 g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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37%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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11.7%6.57g

Protein

12.2%6.85g

6.57 gvs6.85 g

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

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Vitamins

Sugar-applesvs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

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29.3%0.35mg

Vitamin B1

13%0.16mg

Thiamine

0.35 mgvs0.16 mg

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

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27.7%0.36mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.36 mgvs0.14 mg

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

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17.6%2.8mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs5 mg

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

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14.4%0.72mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.72 mgvs1.25 mg

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

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49%0.64mg

Vitamin B6

53%0.69mg

Pyridoxine

0.64 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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11%44.7μg

Vitamin B9

31%124μg

Folates and Folic Acid

44.7 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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129%116mg

Vitamin C

45.7%41mg

Ascorbic acid

116 mgvs41 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

NA mgvs0.13 mg

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

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Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

NA μgvs8.8 μg

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

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Minerals

Sugar-applesvs Baked White Potatoes

7.66%76.6mg

Calcium

3.26%32.6mg

76.6 mgvs32.6 mg

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

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30.5%0.27mg

Copper

46%0.41mg

0.27 mgvs0.41 mg

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

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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 .

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24%1.9mg

Iron

26%2.1mg

1.9 mgvs2.1 mg

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

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16%67mg

Magnesium

21%88mg

67 mgvs88 mg

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

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Manganese

26.8%0.62mg

NA 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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14.6%102mg

Phosphorus

35%245mg

102 mgvs245 mg

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

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23%788mg

Potassium

52%1774mg

788 mgvs1774 mg

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

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3.5%1.9μg

Selenium

2.96%1.63μg

1.9 μgvs1.63 μg

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

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1.9%28.7mg

Sodium

1.52%23mg

28.7 mgvs23 mg

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

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2.9%0.32mg

Zinc

10.4%1.14mg

0.32 mgvs1.14 mg

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

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6.3%234g

Water

6.65%246g

234 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 Sugar-apples vs Baked White Potatoes:

Raw Sugar-apples have 2.2 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.8 times more Vitamin C than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Sugar-apples.
Both Raw Sugar-apples and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 300 kcal.
Both Raw Sugar-apples as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Sugar-apples vs Baked White Potatoes:

Raw Sugar-apples have 2.3 times more Calcium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Copper, 1.3 times more Magnesium, 2.4 times more Phosphorus, 2.3 times more Potassium and 3.6 times more Zinc than Raw Sugar-apples.
Both Raw Sugar-apples and Baked Whole White Potatoes have similar amounts of Iron, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Sugar-apples have 2.1 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Omega 3 than Raw Sugar-apples.
Both Raw Sugar-apples and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw Sugar-apples 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:

Sugar-applesVS TamarindsBaked White PotatoesVS TamarindsSugar-applesVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Sugar-applesVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: