Comparing Nutrients in 14 ounces Baked Potato Flesh VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Baked Potato Flesh	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	12.7% 369kcal	52% 1512kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	275% 357g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	354% 257g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	26% 9.92g	38g per day for Men 19-50 years
Protein	14% 7.78g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	14.3% 0.19mg	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	8.93% 35.7μg	3.97% 16μg	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	56.4% 51mg	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	1.06% 0.16mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	2% 20mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	61.7% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	17.4% 1.4mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	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	28.3% 198mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	75.7% 1135mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.64% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Popcorn, sugar syrup/caramel, fat-free per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Popcorn, sugar syrup/caramel, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Popcorn, sugar syrup/caramel, fat-free:

• 14 ounces of Baked Potato Flesh have 2.8 times more Vitamin B1, 4.1 times more Vitamin B3, 6.4 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Popcorn, sugar syrup/caramel, fat-free.
• While 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 2.8 times more Vitamin B2 than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Popcorn, sugar syrup/caramel, fat-free:

• 14 ounces of Baked Potato Flesh have 1.5 times more Copper, 3.6 times more Potassium and 12.6 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 2.3 times more Iron, 12 times more Selenium, 57.2 times more Sodium and 2.1 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Popcorn, sugar syrup/caramel, fat-free contain similar levels of Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 4.1 times more Energy, 4.6 times more Omega 3, 18.4 times more Omega 6, 4.2 times more Carbohydrate, 38 times more Sugars and 1.7 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6