Comparing Nutrients in 14 ounces Baked Red Potatoes VS Snacks, popcorn, caramel-coated, without peanuts

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, popcorn, caramel-coated, without peanuts	3%	26%	71%

Macro Nutrients

	Baked Red Potatoes	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Energy	12% 345kcal	59% 1711kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	52.4% 51g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	44.8% 14.3g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	95% 16g	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	241% 314g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	291% 211g	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	54.6% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	8.55% 0.11mg	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	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	31.8% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	52.5% 0.47mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	38% 0.87mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	NA	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	54.5% 818mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Snacks, popcorn, caramel-coated, without peanuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Snacks, popcorn, caramel-coated, without peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Snacks, popcorn, caramel-coated, without peanuts:

• 14 ounces of Baked Red Potatoes have 4.2 times more Vitamin B5, 7.6 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, caramel-coated, without peanuts.
• While 14 oz of Snacks, popcorn, caramel-coated, without peanuts contain 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 15 times more Vitamin E and 4.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, popcorn, caramel-coated, without peanuts provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 14 ounces of Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Snacks, popcorn, caramel-coated, without peanuts:

• 14 ounces of Baked Red Potatoes have 1.5 times more Copper, 5 times more Potassium and 27.4 times more Water than Snacks, popcorn, caramel-coated, without peanuts.
• While 14 oz of Snacks, popcorn, caramel-coated, without peanuts contain 4.8 times more Calcium, 2.5 times more Iron, 1.3 times more Manganese, 17.2 times more Sodium and 1.5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, popcorn, caramel-coated, without peanuts contain similar levels of Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, popcorn, caramel-coated, without peanuts contain 5 times more Energy, 85.3 times more Fat, 90.3 times more Saturated Fat, 26.7 times more Omega 3, 83.1 times more Omega 6, 4 times more Carbohydrate, 37.2 times more Sugars, 2.9 times more Fiber and 1.7 times more Protein than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6