Comparing Nutrients in 5 ounces Golden Delicious ApplesVS Baked Red Potatoes

Macros Ratio

Protein Fat Carbs

Golden Delicious Apples

96%

Baked Red Potatoes

10%

88%

5 oz ▼

Macro Nutrients

Golden Delicious Applesvs Baked Red Potatoes

2.8%80.8kcal

Energy

4.25%123kcal

80.8 kcalvs123 kcal

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

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0.22%0.21g

Fat

0.22%0.21g

0.21 gvs0.21 g

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

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Saturated Fat

0.18%0.057g

NA gvs0.057 g

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

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Omega 3

1.33%0.021g

NA gvs0.021 g

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

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Omega 6

0.41%0.069g

NA gvs0.069 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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15%19.3g

Carbohydrate

21.4%27.8g

19.3 gvs27.8 g

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

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19.6%14.2g

Sugars

2.8%2.03g

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

14.2 gvs2.03 g

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

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12%8.65g

Fructose

0.86%0.62g

≤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]

8.65 gvs0.62 g

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

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%2.65g

Glucose

%0.78g

2.65 gvs0.78 g

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

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%2.93g

Sucrose

%0.64g

2.93 gvs0.64 g

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

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8.95%3.4g

Fiber

6.7%2.55g

3.4 gvs2.55 g

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

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0.71%0.4g

Protein

5.82%3.26g

0.4 gvs3.26 g

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

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Vitamins

Golden Delicious Applesvs Baked Red Potatoes

0.47%4.25μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

4.25 μgvs1.4 μg

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

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2.13%0.026mg

Vitamin B1

8.5%0.1mg

Thiamine

0.026 mgvs0.1 mg

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

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2.83%0.037mg

Vitamin B2

5.45%0.071mg

Riboflavin

0.037 mgvs0.071 mg

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

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0.83%0.13mg

Vitamin B3

14%2.26mg

Niacin, nicotinic acid, niacinamide

0.13 mgvs2.26 mg

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

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2.1%0.1mg

Vitamin B5

9.67%0.48mg

Pantothenic acid

0.1 mgvs0.48 mg

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

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5.56%0.072mg

Vitamin B6

23%0.3mg

Pyridoxine

0.072 mgvs0.3 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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1.06%4.25μg

Vitamin B9

9.57%38.3μg

Folates and Folic Acid

4.25 μgvs38.3 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

20%18mg

Ascorbic acid

NA mgvs18 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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1.7%0.26mg

Vitamin E

0.76%0.11mg

Tocopherols and Tocotrienols

0.26 mgvs0.11 mg

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

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2.13%2.55μg

Vitamin K

3.3%3.97μg

Phytomenadione or phylloquinone

2.55 μgvs3.97 μg

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

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Minerals

Golden Delicious Applesvs Baked Red Potatoes

0.85%8.5mg

Calcium

1.28%12.8mg

8.5 mgvs12.8 mg

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

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4.72%0.043mg

Copper

27.4%0.25mg

0.043 mgvs0.25 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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2.3%0.18mg

Iron

12.4%0.99mg

0.18 mgvs0.99 mg

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

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1.7%7.1mg

Magnesium

9.45%39.7mg

7.1 mgvs39.7 mg

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

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2.16%0.05mg

Manganese

10.7%0.25mg

0.05 mgvs0.25 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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2.02%14mg

Phosphorus

14.6%102mg

14 mgvs102 mg

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

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4.17%142mg

Potassium

22.7%773mg

142 mgvs773 mg

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

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0%0μg

Selenium

0 μgvsNA μg

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

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0.19%2.83mg

Sodium

1.13%17mg

2.83 mgvs17 mg

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

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0.52%0.057mg

Zinc

5.15%0.57mg

0.057 mgvs0.57 mg

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

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3.3%122g

Water

2.94%109g

122 gvs109 g

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

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Lets compare vitamin content per 5 ounces of Golden Delicious Apples vs Baked Red Potatoes:

Raw Golden Delicious Apples with skin have 2.3 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4 times more Vitamin B1, 1.9 times more Vitamin B2, 17 times more Vitamin B3, 4.6 times more Vitamin B5, 4.2 times more Vitamin B6, 9 times more Vitamin B9 and 1.6 times more Vitamin K than Raw Golden Delicious Apples with skin.
Both Raw Golden Delicious Apples with skin as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Golden Delicious Apples vs Baked Red Potatoes:

Baked Whole Red Potatoes contain 5.8 times more Copper, 5.4 times more Iron, 5.6 times more Magnesium, 4.9 times more Manganese, 7.2 times more Phosphorus, 5.5 times more Potassium and 10 times more Zinc than Raw Golden Delicious Apples with skin.
Both Raw Golden Delicious Apples with skin and Baked Whole Red Potatoes have similar amounts of Water per 5 oz.
Both Raw Golden Delicious Apples with skin as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Golden Delicious Apples with skin have 7 times more Sugars, 13.9 times more Fructose and 1.3 times more Fiber than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Energy, 1.4 times more Carbohydrate and 8.2 times more Protein than Raw Golden Delicious Apples with skin.
Both Raw Golden Delicious Apples with skin as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Golden Delicious ApplesVS Granny Smith ApplesBaked Red PotatoesVS Granny Smith ApplesGolden Delicious ApplesVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 5 ounces Golden Delicious ApplesVS Baked Red Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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