Comparing Nutrients in 14 ounces Baked Red Potatoes VS Popcorn, microwave, low fat and sodium

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Popcorn, microwave, low fat and sodium	12%	20%	68%

Macro Nutrients

	Baked Red Potatoes	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Energy	12% 345kcal	58.7% 1703kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	17.6% 5.6g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	77.4% 13g	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	224% 291g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	2.96% 2.14g	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	148% 56.4g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	116% 1.4mg	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	51.3% 8.2mg	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	52% 0.67mg	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	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	55.6% 50mg	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	2.1% 0.32mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	52% 62.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	240% 2.16mg	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	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	143% 599mg	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	150% 1048mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	NA	62% 34μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	138% 15.2mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Popcorn, microwave, low fat and sodium:

• Baked Whole Red Potatoes have 1.2 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Popcorn, microwave, low fat and sodium.
• While Popcorn, microwave, low fat and sodium contains 4.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 62.6 times more Vitamin E and 5.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Popcorn, microwave, low fat and sodium:

• Baked Whole Red Potatoes have 2.3 times more Potassium and 27.4 times more Water than Popcorn, microwave, low fat and sodium.
• While Popcorn, microwave, low fat and sodium contains 3.1 times more Copper, 3.3 times more Iron, 5.4 times more Magnesium, 3.7 times more Phosphorus, 40.8 times more Sodium and 9.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Popcorn, microwave, low fat and sodium have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 2.6 times more Sugars than Popcorn, microwave, low fat and sodium.
• While Popcorn, microwave, low fat and sodium contains 4.9 times more Energy, 63.3 times more Fat, 35.4 times more Saturated Fat, 16.5 times more Omega 3, 67.7 times more Omega 6, 3.7 times more Carbohydrate, 7.9 times more Fiber and 5.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.