Comparing Nutrients in 500 calories Granny Smith ApplesVS Baked White Potatoes

Weight per 500 calories

Granny Smith Apples

862g

Baked White Potatoes

544g

Baked Whole White Potatoes have 1.6 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 White Potatoes?

Macros Ratio

Protein Fat Carbs

Granny Smith Apples

94%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Granny Smith Applesvs Baked White 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

0.84%0.82g

1.64 gvs0.82 g

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

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Saturated Fat

0.68%0.22g

NA gvs0.22 g

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

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Omega 3

5.1%0.082g

NA gvs0.082 g

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

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Omega 6

1.57%0.27g

NA gvs0.27 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

88%115g

117 gvs115 g

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

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114%82.7g

Sugars

11.5%8.3g

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

82.7 gvs8.3 g

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

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59.5%43g

Fructose

2.7%1.96g

≤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 gvs1.96 g

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

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%23g

Glucose

%3.42g

23 gvs3.42 g

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

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%16.6g

Sucrose

%2.17g

16.6 gvs2.17 g

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

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63.5%24g

Fiber

30%11.4g

24 gvs11.4 g

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

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6.77%3.8g

Protein

20.4%11.4g

3.8 gvs11.4 g

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

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Vitamins

Granny Smith Applesvs Baked White Potatoes

4.8%43μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

43 μgvs5.43 μg

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

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13.6%0.16mg

Vitamin B1

21.7%0.26mg

Thiamine

0.16 mgvs0.26 mg

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

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16.6%0.22mg

Vitamin B2

18%0.23mg

Riboflavin

0.22 mgvs0.23 mg

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

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6.8%1.1mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs8.3 mg

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

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9.66%0.48mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.48 mgvs2.1 mg

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

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24.5%0.32mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.32 mgvs1.15 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

51.6%207μg

Folates and Folic Acid

26 μgvs207 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

76%68.5mg

Ascorbic acid

NA mgvs68.5 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

1.45%0.22mg

Tocopherols and Tocotrienols

1.55 mgvs0.22 mg

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

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23%27.6μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

27.6 μgvs14.7 μg

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

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Minerals

Granny Smith Applesvs Baked White Potatoes

4.3%43mg

Calcium

5.43%54.3mg

43 mgvs54.3 mg

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

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29.7%0.27mg

Copper

76.7%0.69mg

0.27 mgvs0.69 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

43.5%3.48mg

1.3 mgvs3.48 mg

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

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10.3%43mg

Magnesium

35%147mg

43 mgvs147 mg

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

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16.5%0.38mg

Manganese

44.7%1.03mg

0.38 mgvs1.03 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

58.2%408mg

103 mgvs408 mg

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

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30.4%1034mg

Potassium

87%2957mg

1034 mgvs2957 mg

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

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1.57%0.86μg

Selenium

4.94%2.7μg

0.86 μgvs2.7 μg

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

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0.57%8.62mg

Sodium

2.54%38mg

8.62 mgvs38 mg

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

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3.13%0.34mg

Zinc

17.3%1.9mg

0.34 mgvs1.9 mg

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

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20%737g

Water

11%410g

737 gvs410 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 White Potatoes:

Raw Granny Smith Apples with skin have 7.1 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Vitamin B1, 7.6 times more Vitamin B3, 4.3 times more Vitamin B5, 3.6 times more Vitamin B6 and 8 times more Vitamin B9 than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 500 kcal.
Both Raw Granny Smith Apples with skin as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 500 kcal.

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

Raw Granny Smith Apples with skin have 1.8 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Calcium, 2.6 times more Copper, 2.7 times more Iron, 3.4 times more Magnesium, 2.7 times more Manganese, 3.9 times more Phosphorus, 2.9 times more Potassium and 5.5 times more Zinc than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Granny Smith Apples with skin have 9.9 times more Sugars, 22 times more Fructose and 2.1 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3 times more Protein than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Granny Smith Apples with skin as well as Baked Whole White Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Granny Smith ApplesVS Gala ApplesBaked White PotatoesVS Gala ApplesGranny Smith ApplesVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Granny Smith ApplesVS Baked White Potatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: