Comparing Nutrients in 100 calories Baked Red Potatoes VS Snacks, pita chips, salted

Weight per 100 calories

• Baked Red Potatoes: 115g
• Snacks, pita chips, salted: 22g

Snacks, pita chips, salted have 5.3 times more energy per unit of mass than Baked Whole Red Potatoes, which is very high in comparison to other foods. Baked Red Potatoes having average energy density.

Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Snacks, pita chips, salted?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Baked Red Potatoes	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	3.43% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	1.35% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	11.5% 15g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	1.44% 1.04g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.7% 0.51g	0.41% 0.3g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.63g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 0g	g per day for Men 19-50 years
Fiber	5.44% 2.07g	2.2% 0.83g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, pita chips, salted	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	5.17% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.76% 31μg	7.4% 29.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.61% 0.092mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	0.22% 0.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	0.37% 3.7mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	3.43% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.001% 0.022μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	10% 0.8mg	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	1.93% 8.1mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	6.24% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 82.8mg	3.88% 27mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	0.83% 28.2mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.24μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	12.5% 187mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.4% 88g	0.012% 0.44g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Snacks, Pita Chips, Salted Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Snacks, pita chips, salted?

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Snacks, pita chips, salted:

• 100 calories of Baked Red Potatoes have 3.6 times more Vitamin B5, 10.2 times more Vitamin B6, more Vitamin C and 12.3 times more Vitamin K than Snacks, pita chips, salted.
• While 100 kcal of Snacks, pita chips, salted contain 1.5 times more Vitamin B1 and 16.5 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, pita chips, salted provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 100 calories.
• 100 calories of Baked Red Potatoes have insufficient amounts of Vitamin E
• 100 calories of Snacks, pita chips, salted have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Snacks, pita chips, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Baked Red Potatoes vs Snacks, pita chips, salted:

• 100 calories of Baked Red Potatoes have 6.5 times more Copper, 4 times more Magnesium, 1.4 times more Manganese, 3.1 times more Phosphorus, 22.2 times more Potassium, 2.2 times more Zinc and 201.4 times more Water than Snacks, pita chips, salted.
• While 100 kcal of Snacks, pita chips, salted contain 13.5 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, pita chips, salted contain similar levels of Iron per 100 calories.
• 100 calories of Snacks, pita chips, salted lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Snacks, pita chips, salted lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked Red Potatoes have 1.5 times more Carbohydrate, 1.6 times more Sugars and 2.5 times more Fiber than Snacks, pita chips, salted.
• While 100 kcal of Snacks, pita chips, salted contain 19.3 times more Fat and 7.9 times more Omega 6 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, pita chips, salted offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Snacks, pita chips, salted provide inadequate amounts of Omega 3 in 100 calories.