Comparing Nutrients in 14 ounces Snacks, plantain chips, salted VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Snacks, plantain chips, salted	Baked White Potatoes	Recommended Dietary Allowance
Energy	72.7% 2108kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	121% 117g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	271% 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	195% 253g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	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	% 3.65g	% 1.6g	g per day for Men 19-50 years
Fiber	36.6% 14g	22% 8.33g	38g per day for Men 19-50 years
Protein	16% 9.05g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.37mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.83mg	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	34.7% 139μg	37.7% 151μg	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	142% 127mg	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	133% 20mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	87.3% 0.79mg	56% 0.5mg	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	48% 3.85mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	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	44.2% 310mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	53.4% 802mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.22% 8.3g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, plantain chips, salted vs Baked White Potatoes:

• Snacks, plantain chips, salted have 69 times more Vitamin A, 1.4 times more Vitamin B1, 2.9 times more Vitamin B5, 2.2 times more Vitamin B6, 2.5 times more Vitamin C, 126 times more Vitamin E and 10.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Vitamin B3 than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Snacks, plantain chips, salted as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, plantain chips, salted vs Baked White Potatoes:

• Snacks, plantain chips, salted have 1.6 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 1.5 times more Manganese, 1.4 times more Potassium and 28.9 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 36.1 times more Water than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Baked Whole White Potatoes have similar amounts of Calcium, Phosphorus and Zinc per 14 oz.
• Both Snacks, plantain chips, salted as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, plantain chips, salted have 5.8 times more Energy, 197.3 times more Fat, 208.4 times more Saturated Fat, 5.2 times more Omega 3, 237.1 times more Omega 6, 3 times more Carbohydrate and 1.7 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Sugars than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Baked Whole White Potatoes have similar amounts of Protein per 14 oz.
• Both Snacks, plantain chips, salted as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.