Comparing Nutrients in 14 ounces Baked Potato Flesh VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Baked Potato Flesh	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	12.7% 369kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	115% 112g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	60.7% 19.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	296% 50.3g	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	175% 227g	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	104% 39.7g	38g per day for Men 19-50 years
Protein	14% 7.78g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, popcorn, oil-popped, white popcorn, salt added	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	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	24.2% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	64% 0.83mg	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	17% 67.5μg	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	1.32% 1.2mg	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, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	2% 20mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	97% 0.88mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	152% 3.5mg	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	142% 992mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	234% 3509mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, popcorn, oil-popped, white popcorn, salt added per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Snacks, popcorn, oil-popped, white popcorn, salt added 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, oil-popped, white popcorn, salt added:

• 14 ounces of Baked Potato Flesh have 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 42.7 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 14 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.3 times more Vitamin B1, 6.5 times more Vitamin B2 and 1.9 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, popcorn, oil-popped, white popcorn, salt added provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 14 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• 14 ounces of Baked Potato Flesh have 1.7 times more Potassium and 26.9 times more Water than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 14 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 7.9 times more Iron, 4.3 times more Magnesium, 5.5 times more Manganese, 5 times more Phosphorus, 24.3 times more Selenium, 176.8 times more Sodium and 9.1 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, popcorn, oil-popped, white popcorn, salt added contain similar levels of Copper per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Snacks, popcorn, oil-popped, white popcorn, salt added lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 5.4 times more Energy, 281 times more Fat, 188.1 times more Saturated Fat, 73 times more Omega 3, 396.3 times more Omega 6, 2.7 times more Carbohydrate, 6.7 times more Fiber and 4.6 times more Protein than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6