Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, onion-flavor VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	68.3% 1980kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	199% 258g	61% 79.4g	130g per day for Men 19-50 years
Sugars	26.4% 19g	4.87% 3.53g	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	1.53% 1.1g	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	NA	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	19% 7.14g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.8% 0.87mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.6mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	82% 1.07mg	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	109% 437μg	8.93% 35.7μg	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	7.94% 7.14mg	32.6% 29.4mg	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	71% 10.7mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.2μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	11.5% 115mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	73.6% 0.66mg	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	185% 14.8mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	24% 0.56mg	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	41% 286mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	76.5% 42μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	251% 3770mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	8.3% 307g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, onion-flavor VS Boiled Peeled Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, corn-based, extruded, onion-flavor versus 14 oz of Boiled Peeled Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, corn-based, extruded, onion-flavor vs Boiled Peeled Potatoes:

• 14 ounces of Snacks, corn-based, extruded, onion-flavor have 2.2 times more Vitamin B1, 16.3 times more Vitamin B2, 2.4 times more Vitamin B3, 12.2 times more Vitamin B9, 269 times more Vitamin E and 2.3 times more Vitamin K than Boiled Peeled Potatoes.
• While 14 oz of Boiled Peeled Potatoes no Salt contain 1.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 4.1 times more Vitamin C than Snacks, corn-based, extruded, onion-flavor.
• 14 ounces of Boiled Peeled Potatoes have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Snacks, corn-based, extruded, onion-flavor as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, corn-based, extruded, onion-flavor vs Boiled Peeled Potatoes:

• 14 ounces of Snacks, corn-based, extruded, onion-flavor have 3.6 times more Calcium, 12 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 35.3 times more Selenium, 190 times more Sodium and 1.2 times more Zinc than Boiled Peeled Potatoes.
• While 14 oz of Boiled Peeled Potatoes no Salt contain 1.4 times more Copper, 2.3 times more Potassium and 38.7 times more Water than Snacks, corn-based, extruded, onion-flavor.
• 14 ounces of Boiled Peeled Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, corn-based, extruded, onion-flavor have 5.8 times more Energy, 226 times more Fat, 166.9 times more Saturated Fat, 13 times more Omega 3, 94.1 times more Omega 6, 3.3 times more Carbohydrate, 5.4 times more Sugars, 2.2 times more Fiber and 4.5 times more Protein than Boiled Peeled Potatoes.
• 14 ounces of Boiled Peeled Potatoes provide inadequate amounts of Omega 3 and Omega 6