Comparing Nutrients in 100 calories Baked White Potatoes VS Snacks, granola bar, fruit-filled, nonfat

Weight per 100 calories

• Baked White Potatoes: 109g
• Snacks, granola bar, fruit-filled, nonfat: 29g

Snacks, granola bar, fruit-filled, nonfat have 3.7 times more energy per unit of mass than Baked Whole White Potatoes, which is 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 Snacks, granola bar, fruit-filled, nonfat?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Baked White Potatoes	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0.57% 0.097g	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	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	18.2% 13.2g	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	3% 2.2g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 9.8g	g per day for Men 19-50 years
Fiber	6% 2.3g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	0.032% 0.29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	0.73% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	1.57% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	0.73% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	35.8% 0.46mg	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	23% 92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.2% 0.053μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	0.55% 0.5mg	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	0.29% 0.043mg	0.43% 0.064mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.088% 0.88mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	7.6% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	3.5% 14.6mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	NA	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	1.9% 64.3mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	4.4% 2.43μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	0.31% 4.68mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	3.77% 0.42mg	11mg per day for Men 19-50 years
Water	2.2% 82g	0.11% 4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Snacks, granola bar, fruit-filled, nonfat:

• Baked Whole White Potatoes have 5.9 times more Vitamin B1, 2.3 times more Vitamin B2, 14.2 times more Vitamin B3, 27.6 times more Vitamin C and 7.7 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 2 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin B12 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Snacks, granola bar, fruit-filled, nonfat:

• Baked Whole White Potatoes have 12.4 times more Calcium, 2 times more Copper, 2 times more Magnesium, 2.3 times more Phosphorus, 9.2 times more Potassium and 20.5 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 1.7 times more Iron and 4.5 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have 2.9 times more Omega 3 and 1.3 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 8 times more Sugars and 5.6 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Baked Whole White Potatoes as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.