Comparing Nutrients in 14 ounces Snacks, granola bar, fruit-filled, nonfat VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Baked Potato Flesh	Recommended Dietary Allowance
Energy	47% 1357kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	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	237% 308g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	248% 180g	9.3% 6.75g	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	41% 29.6g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 133g	NA	g per day for Men 19-50 years
Fiber	77.3% 29.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	42% 23.4g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Baked Potato Flesh	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	9.92% 0.12mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	485% 6.3mg	92% 1.2mg	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	314% 1254μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	56.4% 51mg	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	5.82% 0.87mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	1.2% 12mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	198% 16mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	27.8% 0.64mg	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	69% 484mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bar, fruit-filled, nonfat versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, granola bar, fruit-filled, nonfat vs Baked Potato Flesh:

• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have 3.3 times more Vitamin B2, 5.3 times more Vitamin B6, 35.1 times more Vitamin B9 and more Vitamin B12 than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 3.5 times more Vitamin B1, 3.5 times more Vitamin B3 and 7.5 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Snacks, granola bar, fruit-filled, nonfat vs Baked Potato Flesh:

• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have 11.4 times more Iron, 2 times more Magnesium, 2.4 times more Phosphorus, 27.7 times more Selenium and 4.9 times more Zinc than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.8 times more Potassium and 5.5 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Baked Potato Flesh contain similar levels of Copper per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Snacks, granola bar, fruit-filled, nonfat as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have 3.7 times more Energy, 3.6 times more Carbohydrate, 26.6 times more Sugars, 4.9 times more Fiber and 3 times more Protein than Baked Potato Flesh.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.