Comparing Nutrients in 14 ounces Baked White Potatoes VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Baked White Potatoes	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	12.6% 365kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	68.5% 22g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	60.3% 10.2g	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	160% 208g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	93% 67g	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	2.03% 1.47g	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	% 4.17g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 36.8g	g per day for Men 19-50 years
Fiber	22% 8.33g	45% 17g	38g per day for Men 19-50 years
Protein	15% 8.33g	147% 82.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	165% 1484μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	916% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	920% 147mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	1262% 63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	733% 9.53mg	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	1049% 4195μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1058% 25.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	300% 270mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	82.7% 496IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	135% 162μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	352% 3516mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	622% 5.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.75μg	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	704% 56.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	311% 1306mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	447% 10.3mg	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	445% 3116mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	451% 248μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	102% 1532mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	351% 38.6mg	11mg per day for Men 19-50 years
Water	8.1% 299g	1% 37.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 374 times more Vitamin A, 2.5 times more Vitamin B1, 69.8 times more Vitamin B2, 24.3 times more Vitamin B3, 41.5 times more Vitamin B5, 11.4 times more Vitamin B6, 27.8 times more Vitamin B9, more Vitamin B12, 5.4 times more Vitamin C, more Vitamin D, 210 times more Vitamin E and 15.1 times more Vitamin K than Baked Whole White Potatoes.

Comparing minerals per 14 ounces for Baked White Potatoes vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Baked Whole White Potatoes have 1.3 times more Potassium and 8 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 88.6 times more Calcium, 11.1 times more Copper, 22.2 times more Iron, 12.2 times more Magnesium, 13.7 times more Manganese, 10.5 times more Phosphorus, 125 times more Selenium, 55.1 times more Sodium and 27.8 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 4.4 times more Energy, 81.3 times more Fat, 138.1 times more Saturated Fat, 8.3 times more Omega 3, 52.7 times more Omega 6, 2.5 times more Carbohydrate, 11 times more Sugars, 2 times more Fiber and 9.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.