Comparing Nutrients in 14 ounces Baked White Potatoes VS Snacks, tortilla chips, plain, white corn, salted

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%

Macro Nutrients

	Baked White Potatoes	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Energy	12.6% 365kcal	64.6% 1873kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	84.6% 82g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	35% 11g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	57.3% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	246% 41.8g	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	207% 269g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	4.27% 3.1g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 3.1g	g per day for Men 19-50 years
Fiber	22% 8.33g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	15% 8.33g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, tortilla chips, plain, white corn, salted	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	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	20.8% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	54.6% 0.71mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	59.5% 1.43μg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	42.8% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.15% 206μg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	67% 1.54mg	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	128% 893mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.28% 10.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Snacks, tortilla chips, plain, white corn, salted:

• Baked Whole White Potatoes have 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 3.2 times more Vitamin B9 and more Vitamin C than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, more Vitamin B12, 88.3 times more Vitamin E and 7.7 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, tortilla chips, plain, white corn, salted have similar amounts of Vitamin B6 per 14 oz.
• Both Baked Whole White Potatoes as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Snacks, tortilla chips, plain, white corn, salted:

• Baked Whole White Potatoes have 1.3 times more Copper, 3 times more Potassium and 28.6 times more Water than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 10.6 times more Calcium, 2.4 times more Iron, 3.1 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus, 8.8 times more Selenium, 46.9 times more Sodium and 3.9 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 2 times more Sugars than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 5.1 times more Energy, 137.9 times more Fat, 70.3 times more Saturated Fat, 15.4 times more Omega 3, 214.7 times more Omega 6, 3.2 times more Carbohydrate, 2.6 times more Fiber and 3.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.