Comparing Nutrients in 14 ounces Snacks, popcorn, air-popped (Unsalted) VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Baked White Potatoes	Recommended Dietary Allowance
Energy	52.3% 1516kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.7g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	7.07% 2.26g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	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	238% 309g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	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	158% 60g	22% 8.33g	38g per day for Men 19-50 years
Protein	85% 47.6g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.4% 1.12mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.2% 7.7mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.67mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.8% 0.97mg	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	23% 91μg	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	0% 0mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	132% 10.6mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	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	170% 1191mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	35% 1195mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	71.4% 39.3μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	124% 13.7mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, popcorn, air-popped (Unsalted) vs Baked White Potatoes:

• Snacks, popcorn, air-popped (Unsalted) have 4.2 times more Vitamin B1, 6.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, popcorn, air-popped (Unsalted) vs Baked White Potatoes:

• Snacks, popcorn, air-popped (Unsalted) have 3.3 times more Copper, 4.2 times more Iron, 4.9 times more Magnesium, 5 times more Manganese, 4 times more Phosphorus, 19.8 times more Selenium and 9.8 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Potassium and 18.4 times more Water than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Baked Whole White Potatoes have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, air-popped (Unsalted) have 4.2 times more Energy, 28 times more Fat, 14.3 times more Saturated Fat, 4 times more Omega 3, 37.6 times more Omega 6, 3.7 times more Carbohydrate, 7.2 times more Fiber and 5.7 times more Protein than Baked Whole White Potatoes.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.