Comparing Nutrients in 14 ounces Baked Potato Flesh VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Baked Potato Flesh	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	12.7% 369kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	24% 7.66g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	59% 10g	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	204% 265g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	178% 129g	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	78.3% 29.8g	38g per day for Men 19-50 years
Protein	14% 7.78g	66.5% 37.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	118% 1060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	187% 2.43mg	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	126% 504μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	192% 4.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.4% 51mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	20.5% 123IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	98% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	2% 20mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	192% 1.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.02% 0.79μg	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	280% 22.4mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	249% 5.7mg	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	164% 1151mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	81.5% 45μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	118% 13mg	11mg per day for Men 19-50 years
Water	8.1% 299g	1.2% 44.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 14 ounces of Baked Potato Flesh have 2.1 times more Vitamin B5 and 64 times more Vitamin C than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 14 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Vitamin A, 4.4 times more Vitamin B1, 29.3 times more Vitamin B2, 4.6 times more Vitamin B3, 2 times more Vitamin B6, 14.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 93 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E
• 14 ounces of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 14 ounces of Baked Potato Flesh have 6.7 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 14 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 13 times more Calcium, 2 times more Copper, 16.1 times more Iron, 4.2 times more Magnesium, 9 times more Manganese, 5.8 times more Phosphorus, 37.7 times more Selenium, 39 times more Sodium and 11.3 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain similar levels of Potassium per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 4.3 times more Energy, 109.3 times more Fat, 74.2 times more Saturated Fat, 6.1 times more Omega 3, 78.8 times more Omega 6, 3.1 times more Carbohydrate, 19.1 times more Sugars, 5 times more Fiber and 4.8 times more Protein than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6