Comparing Nutrients in 14 ounces Baked White Potatoes VS Snacks, peas, roasted, wasabi-flavored

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Baked White Potatoes	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	12.6% 365kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	57.7% 56g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	65.6% 21g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	42.5% 7.22g	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	190% 247g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	77.2% 56g	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	4.27% 3.1g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 50.4g	g per day for Men 19-50 years
Fiber	22% 8.33g	39.7% 15g	38g per day for Men 19-50 years
Protein	15% 8.33g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	167% 2.17mg	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	137% 548μg	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	0% 0mg	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	61% 9.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	166% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	196% 1.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	96% 405mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	216% 4.98mg	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	153% 1072mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	85.4% 2905mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	79.4% 1191mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	119% 13mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.74% 27.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Snacks, peas, roasted, wasabi-flavored:

• Baked Whole White Potatoes have more Vitamin C than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 77 times more Vitamin A, 12.8 times more Vitamin B1, 7.3 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6, 3.6 times more Vitamin B9, 57.8 times more Vitamin E and 18.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Snacks, peas, roasted, wasabi-flavored:

• Baked Whole White Potatoes have 10.9 times more Water than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 12.3 times more Calcium, 3.5 times more Copper, 5.9 times more Iron, 3.8 times more Magnesium, 6.6 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Potassium, 14.4 times more Selenium, 42.9 times more Sodium and 9.5 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Snacks, peas, roasted, wasabi-flavored contain 4.7 times more Energy, 94.1 times more Fat, 132.3 times more Saturated Fat, 8.7 times more Omega 3, 37.1 times more Omega 6, 3 times more Carbohydrate, 9.2 times more Sugars, 2.2 times more Fructose, 1.8 times more Fiber and 6.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.