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Comparing Nutrients in 500 calories Rose-applesVS Baked White Potatoes

Weight per 500 calories

Rose-apples
2000g
Baked White Potatoes
544g

Baked Whole White Potatoes have 3.7 times more energy per unit of mass than Raw Rose-apples, which is average in comparison to other foods. Rose-apples having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Rose-apples
9%
10%
81%
Baked White Potatoes
9%
1%
90%
500 kcal ▼

Macro Nutrients

Rose-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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6.2%6g
Fat
0.84%0.82g
6 gvs0.82 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
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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NA
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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NA
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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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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87.7%114g
Carbohydrate
88%115g
114 gvs115 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
11.5%8.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs8.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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]
NA gvs1.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%3.42g
NA gvs3.42 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.17g
NA gvs2.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
30%11.4g
NA gvs11.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21.4%12g
Protein
20.4%11.4g
12 gvs11.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Rose-applesvs Baked White Potatoes
37.8%340μg
Vitamin A
0.6%5.43μg
RAE, retinol activity equivalents
340 μgvs5.43 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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33.3%0.4mg
Vitamin B1
21.7%0.26mg
Thiamine
0.4 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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46%0.6mg
Vitamin B2
18%0.23mg
Riboflavin
0.6 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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100%16mg
Vitamin B3
52%8.3mg
Niacin, nicotinic acid, niacinamide
16 mgvs8.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
41.6%2.1mg
Pantothenic acid
NA mgvs2.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
88.2%1.15mg
Pyridoxine
NA mgvs1.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
51.6%207μg
Folates and Folic Acid
NA 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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496%446mg
Vitamin C
76%68.5mg
Ascorbic acid
446 mgvs68.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
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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NA
Vitamin E
1.45%0.22mg
Tocopherols and Tocotrienols
NA mgvs0.22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
12.2%14.7μg
Phytomenadione or phylloquinone
NA μgvs14.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rose-applesvs Baked White Potatoes
58%580mg
Calcium
5.43%54.3mg
580 mgvs54.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35.6%0.32mg
Copper
76.7%0.69mg
0.32 mgvs0.69 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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17.5%1.4mg
Iron
43.5%3.48mg
1.4 mgvs3.48 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg
Magnesium
35%147mg
100 mgvs147 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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25.2%0.58mg
Manganese
44.7%1.03mg
0.58 mgvs1.03 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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23%160mg
Phosphorus
58.2%408mg
160 mgvs408 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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72.4%2460mg
Potassium
87%2957mg
2460 mgvs2957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
4.94%2.7μg
NA μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
2.54%38mg
0 mgvs38 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg
Zinc
17.3%1.9mg
1.2 mgvs1.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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50.3%1860g
Water
11%410g
1860 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 Rose-apples vs Baked White Potatoes:
Comparing minerals per 500 calories for Rose-apples vs Baked White Potatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Rose-applesVS SapodillaBaked White PotatoesVS SapodillaRose-applesVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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