Comparing Nutrients in 100 calories Baked White Potatoes VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Weight per 100 calories

• Baked White Potatoes: 109g
• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE: 25g

Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 4.4 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Baked White Potatoes	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	3.1% 3.02g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.92% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	3.77% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	10% 13g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	5.8% 4.2g	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	0.54% 0.39g	0.13% 0.092g	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	% 0.68g	% 0.26g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 2.3g	g per day for Men 19-50 years
Fiber	6% 2.3g	2.8% 1.07g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	10.3% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	57.3% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	46% 0.6mg	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	10.3% 41.3μg	65.6% 262μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	66% 1.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	18.7% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.17% 31IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.29% 0.043mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	8.44% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	1.1% 11mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.011% 0.42μg	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	8.7% 0.7mg	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	28% 0.64mg	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	11.6% 81.5mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	6.4% 96mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	2.2% 82g	0.063% 2.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Baked Whole White Potatoes have 1.8 times more Vitamin B1 than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 85.4 times more Vitamin A, 15.9 times more Vitamin B2, 5.5 times more Vitamin B3, 9.5 times more Vitamin B5, 2.6 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin B12, more Vitamin D, 47.9 times more Vitamin E and 3.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Vitamin C per 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Baked Whole White Potatoes have 5.8 times more Potassium and 35.2 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 20.2 times more Calcium, 2.5 times more Copper, 5.1 times more Iron, 2.8 times more Magnesium, 3.1 times more Manganese, 2.4 times more Phosphorus, 28.5 times more Selenium, 12.6 times more Sodium and 6.3 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have 1.8 times more Carbohydrate and 2.1 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 18.6 times more Fat, 31.5 times more Saturated Fat, 1.9 times more Omega 3, 12 times more Omega 6, 2.5 times more Sugars and 2.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Energy per 100 kcal.
• Both Baked Whole White Potatoes as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.