Comparing Nutrients in 14 ounces Baked White Potatoes VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Baked White Potatoes	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	12.6% 365kcal	62.3% 1806kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	82% 79.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	70.3% 22.5g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	84.7% 14.4g	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	184% 239g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	186% 135g	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	45% 17g	38g per day for Men 19-50 years
Protein	15% 8.33g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	22% 0.29mg	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	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0.88% 0.79mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.92μg	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	74% 5.9mg	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	161% 3.7mg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	129% 1929mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.94% 34.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Snacks, granola bars, soft, almond, confectioners coating:

• Baked Whole White Potatoes have 2.9 times more Vitamin B6, 2.1 times more Vitamin B9, 63 times more Vitamin C and 1.8 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 2.1 times more Vitamin B1, 8.4 times more Vitamin B2, more Vitamin B12 and 190 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, granola bars, soft, almond, confectioners coating have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Baked Whole White Potatoes as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Snacks, granola bars, soft, almond, confectioners coating:

• Baked Whole White Potatoes have 1.7 times more Potassium and 8.6 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 13.6 times more Calcium, 2.7 times more Copper, 2.3 times more Iron, 3.5 times more Magnesium, 4.9 times more Manganese, 2.6 times more Phosphorus, 13 times more Selenium, 69.4 times more Sodium and 4 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bars, soft, almond, confectioners coating contain 4.9 times more Energy, 133.3 times more Fat, 141.7 times more Saturated Fat, 74 times more Omega 6, 2.9 times more Carbohydrate, 22.2 times more Sugars, 2 times more Fiber and 4.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.