Comparing Nutrients in 14 ounces Baked Potato Flesh VS Snacks, popcorn, air-popped (Unsalted)

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Baked Potato Flesh	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	12.7% 369kcal	52.3% 1516kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	17% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	7.07% 2.26g	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	43% 7.3g	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	238% 309g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	NA	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	158% 60g	38g per day for Men 19-50 years
Protein	14% 7.78g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	48.2% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	33.3% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	74.8% 0.97mg	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	23% 91μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	2% 20mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	185% 1.67mg	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	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	163% 3.74mg	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	170% 1191mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	35% 1195mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	124% 13.7mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, popcorn, air-popped (Unsalted) per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Snacks, popcorn, air-popped (Unsalted) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Snacks, popcorn, air-popped (Unsalted):

• 14 ounces of Baked Potato Flesh have 1.3 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• While 14 oz of Snacks, popcorn, air-popped (Unsalted) contain 1.9 times more Vitamin B1, 13.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.6 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 14 ounces of Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Snacks, popcorn, air-popped (Unsalted):

• 14 ounces of Baked Potato Flesh have 1.3 times more Potassium and 18.4 times more Water than Snacks, popcorn, air-popped (Unsalted).
• While 14 oz of Snacks, popcorn, air-popped (Unsalted) contain 2 times more Copper, 7.6 times more Iron, 5.2 times more Magnesium, 5.9 times more Manganese, 6 times more Phosphorus, 33 times more Selenium and 11.9 times more Zinc than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, popcorn, air-popped (Unsalted) contain 4.1 times more Energy, 42 times more Fat, 6 times more Omega 3, 57.5 times more Omega 6, 3.6 times more Carbohydrate, 10.1 times more Fiber and 6.1 times more Protein than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6