Comparing Nutrients in 14 ounces Baked Red Potatoes VS Snacks, corn-based, extruded, chips, plain

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, corn-based, extruded, chips, plain	4%	54%	42%

Macro Nutrients

	Baked Red Potatoes	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Energy	12% 345kcal	73.8% 2139kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	136% 132g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	377% 64g	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	1.48% 1.07g	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	% 1.07g	g per day for Men 19-50 years
Fiber	19% 7.14g	41.8% 16g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	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	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	51% 0.66mg	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	7.94% 31.8μg	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	191% 28.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	44.5% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.15% 206μg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	57.5% 1.32mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	NA	55% 30μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	136% 2040mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.11% 4.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Snacks, corn-based, extruded, chips, plain:

• Baked Whole Red Potatoes have 1.5 times more Vitamin B1, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, chips, plain.
• While Snacks, corn-based, extruded, chips, plain contain 1.6 times more Vitamin B2, 90.4 times more Vitamin E and 2.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Snacks, corn-based, extruded, chips, plain:

• Baked Whole Red Potatoes have 1.7 times more Copper, 3.8 times more Potassium and 71.7 times more Water than Snacks, corn-based, extruded, chips, plain.
• While Snacks, corn-based, extruded, chips, plain contain 15.3 times more Calcium, 1.7 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 2.7 times more Phosphorus, 42.8 times more Sodium and 3.2 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 5.3 times more Sugars than Snacks, corn-based, extruded, chips, plain.
• While Snacks, corn-based, extruded, chips, plain contain 6.2 times more Energy, 222.4 times more Fat, 108.3 times more Saturated Fat, 18.5 times more Omega 3, 329.3 times more Omega 6, 2.9 times more Carbohydrate, 2.2 times more Fiber and 2.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snacks, corn-based, extruded, chips, plain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.