Comparing Nutrients in 14 ounces Baked White Potatoes VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Baked White Potatoes	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	12.6% 365kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	24% 7.66g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	59% 10g	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	204% 265g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	178% 129g	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	78.3% 29.8g	38g per day for Men 19-50 years
Protein	15% 8.33g	66.5% 37.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	118% 1060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	187% 2.43mg	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	192% 4.6μg	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	20.5% 123IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	98% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	192% 1.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.02% 0.79μg	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	280% 22.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	249% 5.7mg	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	164% 1151mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	81.5% 45μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	118% 13mg	11mg per day for Men 19-50 years
Water	8.1% 299g	1.2% 44.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Baked Whole White Potatoes have 1.5 times more Vitamin B5, 63 times more Vitamin C and 2.3 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 267 times more Vitamin A, 9.7 times more Vitamin B1, 14.3 times more Vitamin B2, 4.2 times more Vitamin B3, 2.9 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 93 times more Vitamin E than Baked Whole White Potatoes.

Comparing minerals per 14 ounces for Baked White Potatoes vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Baked Whole White Potatoes have 1.7 times more Potassium and 6.7 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 6.5 times more Calcium, 3.4 times more Copper, 8.8 times more Iron, 3.9 times more Magnesium, 7.6 times more Manganese, 3.9 times more Phosphorus, 22.6 times more Selenium, 27.9 times more Sodium and 9.4 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 4.4 times more Energy, 72.9 times more Fat, 48.3 times more Saturated Fat, 4.1 times more Omega 3, 51.4 times more Omega 6, 3.2 times more Carbohydrate, 21.2 times more Sugars, 3.6 times more Fiber and 4.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.