Comparing Nutrients in 14 ounces Baked Red Potatoes VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Baked Red Potatoes	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	12% 345kcal	63.5% 1842kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	157% 50.4g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	36.7% 6.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	204% 265g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	151% 109g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	107% 1.4mg	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	26.8% 107μg	80.4% 321μg	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	55.6% 50mg	4.4% 3.97mg	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	2.1% 0.32mg	21.7% 3.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	52.6% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	159% 1.43mg	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	34.7% 2.78mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	95% 401mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	41% 286mg	157% 1099mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	NA	115% 63.5μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	66.4% 996mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.44% 16.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• Baked Whole Red Potatoes have 12.6 times more Vitamin C than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 3.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B6, 3 times more Vitamin B9, 10.3 times more Vitamin E and 5.7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have similar amounts of Vitamin B3 per 14 oz.
• Both Baked Whole Red Potatoes as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• Baked Whole Red Potatoes have 1.7 times more Potassium and 18.7 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 6.7 times more Calcium, 2.1 times more Copper, 4.5 times more Iron, 3.6 times more Magnesium, 3.8 times more Phosphorus, 20.9 times more Sodium and 4 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 5.3 times more Energy, 117.3 times more Fat, 317.3 times more Saturated Fat, 32.1 times more Omega 6, 3.4 times more Carbohydrate, 19.2 times more Sugars, 1.7 times more Fiber and 4.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.