Comparing Nutrients in 14 ounces Snacks, granola bars, soft, almond, confectioners coating VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Baked White Potatoes	Recommended Dietary Allowance
Energy	62.3% 1806kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	70.3% 22.5g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	84.7% 14.4g	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	184% 239g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	186% 135g	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	45% 17g	22% 8.33g	38g per day for Men 19-50 years
Protein	61% 34g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	64.4% 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	18% 71.4μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	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	201% 30mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Baked White Potatoes	Recommended Dietary Allowance
Calcium	54% 540mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	56% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	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	74% 5.9mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	32.6% 0.75mg	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	109% 762mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	129% 1929mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.94% 34.7g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bars, soft, almond, confectioners coating vs Baked White Potatoes:

• Snacks, granola bars, soft, almond, confectioners coating have 2.1 times more Vitamin B1, 8.4 times more Vitamin B2, more Vitamin B12 and 190 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.9 times more Vitamin B6, 2.1 times more Vitamin B9, 63 times more Vitamin C and 1.8 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bars, soft, almond, confectioners coating vs Baked White Potatoes:

• Snacks, granola bars, soft, almond, confectioners coating have 13.6 times more Calcium, 2.7 times more Copper, 2.3 times more Iron, 3.5 times more Magnesium, 4.9 times more Manganese, 2.6 times more Phosphorus, 13 times more Selenium, 69.4 times more Sodium and 4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Potassium and 8.6 times more Water than Snacks, granola bars, soft, almond, confectioners coating.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bars, soft, almond, confectioners coating have 4.9 times more Energy, 133.3 times more Fat, 141.7 times more Saturated Fat, 74 times more Omega 6, 2.9 times more Carbohydrate, 22.2 times more Sugars, 2 times more Fiber and 4.1 times more Protein than Baked Whole White Potatoes.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.