Comparing Nutrients in 14 ounces Baked White Potatoes VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Baked White Potatoes	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	12.6% 365kcal	64.7% 1877kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	22% 7g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	528% 8.44g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	104% 17.8g	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	184% 240g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	22% 16g	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	49% 18.7g	38g per day for Men 19-50 years
Protein	15% 8.33g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	68.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	37.6% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	166% 2.16mg	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	16% 63.5μg	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	21.6% 19.4mg	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	128% 19.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	102% 0.92mg	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	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	47.5% 1.1mg	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	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	98% 3326mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	109% 1635mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Snacks, vegetable chips, made from garden vegetables:

• Baked Whole White Potatoes have 2.4 times more Vitamin B9 and 2.6 times more Vitamin C than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 9 times more Vitamin A, 2.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 2.6 times more Vitamin B6, 121 times more Vitamin E and 6.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, vegetable chips, made from garden vegetables have similar amounts of Vitamin B5 per 14 oz.
• Both Baked Whole White Potatoes as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Snacks, vegetable chips, made from garden vegetables:

• Baked Whole White Potatoes have 12 times more Water than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 5.2 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 2 times more Selenium, 58.9 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Snacks, vegetable chips, made from garden vegetables contain 5.1 times more Energy, 155.3 times more Fat, 44.1 times more Saturated Fat, 141.8 times more Omega 3, 91.3 times more Omega 6, 2.9 times more Carbohydrate, 2.6 times more Sugars, 2.2 times more Fiber and 2.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.