Comparing Nutrients in 500 calories Granny Smith ApplesVS Baked Red Potatoes

Weight per 500 calories

Granny Smith Apples

862g

Baked Red Potatoes

575g

Baked Whole Red Potatoes have 1.5 times more energy per unit of mass than Raw Granny Smith Apples with skin , which is average in comparison to other foods. Granny Smith Apples having low energy density.

Which food has more nutrients per 500 calories - Granny Smith Apples or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Granny Smith Apples

94%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Granny Smith Applesvs Baked Red Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.7%1.64g

Fat

0.89%0.86g

1.64 gvs0.86 g

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

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Saturated Fat

0.72%0.23g

NA gvs0.23 g

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

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Omega 3

5.4%0.086g

NA gvs0.086 g

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

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Omega 6

1.66%0.28g

NA gvs0.28 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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90%117g

Carbohydrate

86.6%113g

117 gvs113 g

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

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114%82.7g

Sugars

11.3%8.2g

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

82.7 gvs8.2 g

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

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59.5%43g

Fructose

3.5%2.53g

≤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]

43 gvs2.53 g

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

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%23g

Glucose

%3.16g

23 gvs3.16 g

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

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%16.6g

Sucrose

%2.6g

16.6 gvs2.6 g

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

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63.5%24g

Fiber

27.2%10.3g

24 gvs10.3 g

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

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6.77%3.8g

Protein

23.6%13.2g

3.8 gvs13.2 g

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

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Vitamins

Granny Smith Applesvs Baked Red Potatoes

4.8%43μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

43 μgvs5.75 μg

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

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13.6%0.16mg

Vitamin B1

34.5%0.41mg

Thiamine

0.16 mgvs0.41 mg

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

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16.6%0.22mg

Vitamin B2

22%0.29mg

Riboflavin

0.22 mgvs0.29 mg

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

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6.8%1.1mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs9.17 mg

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

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9.66%0.48mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.48 mgvs1.96 mg

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

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24.5%0.32mg

Vitamin B6

94%1.2mg

Pyridoxine

0.32 mgvs1.2 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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6.47%26μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

26 μgvs155 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

80.5%72.4mg

Ascorbic acid

NA mgvs72.4 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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10.3%1.55mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

1.55 mgvs0.46 mg

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

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23%27.6μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

27.6 μgvs16 μg

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

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Minerals

Granny Smith Applesvs Baked Red Potatoes

4.3%43mg

Calcium

5.17%51.7mg

43 mgvs51.7 mg

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

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29.7%0.27mg

Copper

111%1mg

0.27 mgvs1 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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16%1.3mg

Iron

50.3%4.02mg

1.3 mgvs4.02 mg

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

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10.3%43mg

Magnesium

38.3%161mg

43 mgvs161 mg

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

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16.5%0.38mg

Manganese

43.2%0.99mg

0.38 mgvs0.99 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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14.8%103mg

Phosphorus

59%414mg

103 mgvs414 mg

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

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30.4%1034mg

Potassium

92%3132mg

1034 mgvs3132 mg

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

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1.57%0.86μg

Selenium

0.86 μgvsNA μg

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

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0.57%8.62mg

Sodium

4.6%69mg

8.62 mgvs69 mg

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

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3.13%0.34mg

Zinc

21%2.3mg

0.34 mgvs2.3 mg

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

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20%737g

Water

12%441g

737 gvs441 g

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

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Lets compare vitamin content per 500 calories of Granny Smith Apples vs Baked Red Potatoes:

Raw Granny Smith Apples with skin have 3.4 times more Vitamin E and 1.7 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 8.4 times more Vitamin B3, 4.1 times more Vitamin B5, 3.8 times more Vitamin B6 and 6 times more Vitamin B9 than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Granny Smith Apples vs Baked Red Potatoes:

Raw Granny Smith Apples with skin have 1.7 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.7 times more Copper, 3.1 times more Iron, 3.7 times more Magnesium, 2.6 times more Manganese, 4 times more Phosphorus, 3 times more Potassium and 6.7 times more Zinc than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Baked Whole Red Potatoes have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Granny Smith Apples with skin have 10.1 times more Sugars, 17 times more Fructose and 2.3 times more Fiber than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.5 times more Protein than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Granny Smith Apples with skin as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Granny Smith ApplesVS Gala ApplesBaked Red PotatoesVS Gala ApplesGranny Smith ApplesVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Granny Smith ApplesVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Granny Smith Apples or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: