Comparing Nutrients in 14 ounces Baked Red Potatoes VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Baked Red Potatoes	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	12% 345kcal	62.5% 1814kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	68.3% 66.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	39.7% 0.64g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	46.5% 7.9g	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	216% 281g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	212% 154g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	53% 29.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	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	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	60.2% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	52.5% 0.68mg	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	8.93% 35.7μg	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	2.2% 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	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	133% 1.2mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	97% 2.23mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	NA	105% 57.5μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	151% 2258mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 14 ounces of Baked Red Potatoes have 2 times more Vitamin B3, 1.2 times more Vitamin B6, 3 times more Vitamin B9 and 25.2 times more Vitamin C than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 14 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 1.4 times more Vitamin B1, 4 times more Vitamin B2, 2.2 times more Vitamin B5, 7.8 times more Vitamin E and 4 times more Vitamin K than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 14 ounces of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor 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, pretzels, hard, confectioner's coating, chocolate-flavor:

• 14 ounces of Baked Red Potatoes have 2.4 times more Potassium and 30.7 times more Water than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 14 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 8.2 times more Calcium, 1.7 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 2 times more Phosphorus, 47.4 times more Sodium and 2.3 times more Zinc than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 5.3 times more Energy, 111.3 times more Fat, 192 times more Saturated Fat, 10.7 times more Omega 3, 40.6 times more Omega 6, 3.6 times more Carbohydrate, 27.1 times more Sugars, 1.3 times more Fiber and 3.3 times more Protein than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6