Comparing Nutrients in 14 ounces Baked Red Potatoes VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%

Macro Nutrients

	Baked Red Potatoes	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Energy	12% 345kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	41% 13g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	14.4% 2.44g	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	240% 312g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	23% 16.7g	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	34.5% 13g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	15.6% 0.2mg	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	2% 7.94μg	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	1.32% 1.2mg	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	28.3% 4.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	11.2% 0.26mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	415% 6219mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.74% 27.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Baked Whole Red Potatoes have 4.8 times more Vitamin B1, 16.7 times more Vitamin B2, 6.9 times more Vitamin B3, 11 times more Vitamin B5, 4.2 times more Vitamin B6, 13.5 times more Vitamin B9, 42 times more Vitamin C and 5.6 times more Vitamin K than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 13.4 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour 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, Pretzels, gluten- free made with cornstarch and potato flour:

• Baked Whole Red Potatoes have 3.3 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 2.7 times more Manganese, 3.4 times more Phosphorus, 7.9 times more Potassium, 4.4 times more Zinc and 11.1 times more Water than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 130.6 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 4.5 times more Energy, 44.5 times more Fat, 82.7 times more Saturated Fat, 12.6 times more Omega 6, 4 times more Carbohydrate, 3 times more Sugars, 1.8 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.