Comparing Nutrients in 14 ounces Snacks, banana chips VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, banana chips	2%	55%	43%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Snacks, banana chips	Baked Red Potatoes	Recommended Dietary Allowance
Energy	71% 2060kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	359% 115g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	60% 77.8g	130g per day for Men 19-50 years
Sugars	193% 140g	7.83% 5.68g	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	NA	2.4% 1.75g	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	NA	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	80.4% 30.6g	19% 7.14g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Snacks, banana chips	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.4% 1.03mg	64.7% 0.84mg	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	14% 55.6μg	26.8% 107μg	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	27.8% 25mg	55.6% 50mg	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	6.35% 0.95mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, banana chips	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	76.7% 0.69mg	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	62% 4.96mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	30% 0.69mg	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	31.8% 222mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	62.6% 2127mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.46% 17g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, banana chips vs Baked Red Potatoes:

• Snacks, banana chips have 1.8 times more Vitamin B5, 1.2 times more Vitamin B6 and 3 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.9 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B9, 2 times more Vitamin C and 2.2 times more Vitamin K than Snacks, banana chips.
• Both Snacks, banana chips and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 14 oz.
• Both Snacks, banana chips as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, banana chips vs Baked Red Potatoes:

• Snacks, banana chips have 2 times more Calcium, 1.8 times more Iron, 2.7 times more Magnesium, 9 times more Manganese and 1.9 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Phosphorus and 17.8 times more Water than Snacks, banana chips.
• Both Snacks, banana chips and Baked Whole Red Potatoes have similar amounts of Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, banana chips have 6 times more Energy, 224 times more Fat, 724.3 times more Saturated Fat, 12.7 times more Omega 6, 3 times more Carbohydrate, 24.7 times more Sugars and 4.3 times more Fiber than Baked Whole Red Potatoes.
• Both Snacks, banana chips and Baked Whole Red Potatoes have similar amounts of Protein per 14 oz.
• Both Snacks, banana chips as well as Baked Whole Red Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.