Comparing Nutrients in 14 ounces Baked White Potatoes VS Meatless Bacon Bits

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Meatless Bacon Bits	27%	49%	24%

Macro Nutrients

	Baked White Potatoes	Meatless Bacon Bits	Recommended Dietary Allowance
Energy	12.6% 365kcal	65% 1889kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	50.3% 16g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	367% 5.87g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	282% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	87.3% 114g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	0% 0g	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	107% 40.5g	38g per day for Men 19-50 years
Protein	15% 8.33g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Meatless Bacon Bits	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	16% 0.19mg	198% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	24.4% 0.32mg	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	37.7% 151μg	126% 504μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	198% 4.76μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	8.38% 7.54mg	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	1.06% 0.16mg	183% 27.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Meatless Bacon Bits	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	40% 401mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	238% 2.14mg	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	31.8% 2.54mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	NA	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	42.5% 298mg	123% 861mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	468% 7025mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	67.5% 7.42mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.86% 31.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Meatless Bacon Bits:

• Baked Whole White Potatoes have 2.6 times more Vitamin B6, 6.6 times more Vitamin C and more Vitamin K than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 12.5 times more Vitamin B1, 1.6 times more Vitamin B2, 3.3 times more Vitamin B9, more Vitamin B12 and 172.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Meatless Bacon Bits have similar amounts of Vitamin B3 per 14 oz.
• Both Baked Whole White Potatoes as well as Meatless Bacon Bits have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Meatless Bacon Bits:

• Baked Whole White Potatoes have 3.8 times more Potassium and 9.4 times more Water than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 10.1 times more Calcium, 4.2 times more Copper, 3.5 times more Magnesium, 2.9 times more Phosphorus, 14.8 times more Selenium, 252.9 times more Sodium and 5.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Meatless Bacon Bits have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have more Sugars than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 5.2 times more Energy, 172.7 times more Fat, 101.4 times more Saturated Fat, 98.6 times more Omega 3, 246.3 times more Omega 6, 1.4 times more Carbohydrate, 4.9 times more Fiber and 15.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Meatless Bacon Bits have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.