Comparing Nutrients in 14 ounces Baked White Potatoes VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Baked White Potatoes	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	12.6% 365kcal	69.3% 2008kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	47% 15g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	78.6% 1.26g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	240% 41g	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	158% 205g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	16.4% 12g	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	138% 52.4g	38g per day for Men 19-50 years
Protein	15% 8.33g	123% 68.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, oriental mix, rice-based	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	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	37.7% 1.9mg	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	37.7% 151μg	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	1.32% 1.2mg	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	1.06% 0.16mg	148% 22.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	59% 0.53mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	112% 468mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	220% 5.05mg	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	149% 1040mg	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	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	109% 1639mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Snacks, oriental mix, rice-based:

• Baked Whole White Potatoes have 2.9 times more Vitamin B6 and 42 times more Vitamin C than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 6.5 times more Vitamin B1, 3.3 times more Vitamin B2, 2 times more Vitamin B3 and 140 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, oriental mix, rice-based have similar amounts of Vitamin B5, Vitamin B9 and Vitamin K per 14 oz.
• Both Baked Whole White Potatoes as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Snacks, oriental mix, rice-based:

• Baked Whole White Potatoes have 1.7 times more Potassium and 29.6 times more Water than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 5.4 times more Calcium, 3.8 times more Iron, 4.4 times more Magnesium, 6.7 times more Manganese, 3.5 times more Phosphorus, 16.2 times more Selenium, 59 times more Sodium and 7.6 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, oriental mix, rice-based have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, oriental mix, rice-based contain 5.5 times more Energy, 170.5 times more Fat, 94.6 times more Saturated Fat, 21.1 times more Omega 3, 209.9 times more Omega 6, 2.4 times more Carbohydrate, 2 times more Sugars, 6.3 times more Fiber and 8.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, oriental mix, rice-based have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.