Comparing Nutrients in 500 calories ApplesVS Baked White Potatoes

Weight per 500 calories

Apples

962g

Baked White Potatoes

544g

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 500 calories - Apples or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Apples

95%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

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%1.63g

Fat

0.84%0.82g

1.63 gvs0.82 g

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

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0.84%0.27g

Saturated Fat

0.68%0.22g

0.27 gvs0.22 g

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

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5.4%0.087g

Omega 3

5.1%0.082g

0.087 gvs0.082 g

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

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2.43%0.41g

Omega 6

1.57%0.27g

0.41 gvs0.27 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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102%133g

Carbohydrate

88%115g

133 gvs115 g

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

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138%100g

Sugars

11.5%8.3g

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

100 gvs8.3 g

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

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78.2%56.7g

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]

56.7 gvs1.96 g

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

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%23.4g

Glucose

%3.42g

23.4 gvs3.42 g

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

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%20g

Sucrose

%2.17g

20 gvs2.17 g

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

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60.7%23g

Fiber

30%11.4g

23 gvs11.4 g

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

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4.46%2.5g

Protein

20.4%11.4g

2.5 gvs11.4 g

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

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Vitamins

Applesvs Baked White Potatoes

3.2%29μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

29 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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19.2%0.25mg

Vitamin B2

18%0.23mg

Riboflavin

0.25 mgvs0.23 mg

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

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5.47%0.88mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

0.88 mgvs8.3 mg

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

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11.7%0.59mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.59 mgvs2.1 mg

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

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30.3%0.39mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.39 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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7.2%29μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

29 μgvs207 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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49%44.2mg

Vitamin C

76%68.5mg

Ascorbic acid

44.2 mgvs68.5 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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11.5%1.73mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

1.73 mgvs0.22 mg

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

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17.6%21μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

21 μgvs14.7 μg

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

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Minerals

Applesvs Baked White Potatoes

5.77%57.7mg

Calcium

5.43%54.3mg

57.7 mgvs54.3 mg

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

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29%0.26mg

Copper

76.7%0.69mg

0.26 mgvs0.69 mg

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

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0.79%31.7μg

Fluoride

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

31.7 μgvsNA μg

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

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14.4%1.15mg

Iron

43.5%3.48mg

1.15 mgvs3.48 mg

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

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11.4%48mg

Magnesium

35%147mg

48 mgvs147 mg

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

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14.6%0.34mg

Manganese

44.7%1.03mg

0.34 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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15%106mg

Phosphorus

58.2%408mg

106 mgvs408 mg

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

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30.3%1029mg

Potassium

87%2957mg

1029 mgvs2957 mg

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

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0%0μg

Selenium

4.94%2.7μg

0 μgvs2.7 μg

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

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0.64%9.6mg

Sodium

2.54%38mg

9.6 mgvs38 mg

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

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3.5%0.38mg

Zinc

17.3%1.9mg

0.38 mgvs1.9 mg

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

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22.2%823g

Water

11%410g

823 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 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.
Both Raw 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 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 500 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 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories ApplesVS Baked White Potatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: