Comparing Nutrients in 14 ounces Baked Red Potatoes VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Baked Red Potatoes	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	12% 345kcal	73.2% 2123kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	181% 58g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	96% 16.3g	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	175% 227g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	1.64% 1.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 1.2g	g per day for Men 19-50 years
Fiber	19% 7.14g	104% 39.7g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	59.4% 33.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	95% 1.23mg	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	15% 59.5μg	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	77% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	133% 3.06mg	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	156% 1091mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	NA	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	202% 3028mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	83.7% 9.2mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.097% 3.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Popcorn, microwave, regular (butter) flavor, made with palm oil per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 14 ounces of Baked Red Potatoes have 1.5 times more Vitamin B1, 1.7 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin C than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 14 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 1.5 times more Vitamin B6, 36.4 times more Vitamin E and 1.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Popcorn, microwave, regular (butter) flavor, made with palm oil provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 14 ounces of Baked Red Potatoes have 1.4 times more Potassium and 85.2 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 14 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 2.6 times more Calcium, 2.9 times more Iron, 3.9 times more Magnesium, 4.5 times more Manganese, 3.8 times more Phosphorus, 63.6 times more Sodium and 5.8 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Popcorn, microwave, regular (butter) flavor, made with palm oil contain similar levels of Copper per 14 ounces.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 6.1 times more Energy, 201.5 times more Fat, 365 times more Saturated Fat, 83.8 times more Omega 6, 2.9 times more Carbohydrate, 5.6 times more Fiber and 3.6 times more Protein than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3 in 14 ounces.