Comparing Nutrients in 14 ounces Snacks, rice cakes, brown rice, multigrain VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain	Baked Red Potatoes	Recommended Dietary Allowance
Energy	53% 1536kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	6.95% 2.22g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	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	245% 318g	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	31.3% 12g	19% 7.14g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.2mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	64.7% 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	20% 79.4μg	26.8% 107μg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, multigrain	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	76.7% 0.69mg	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	97% 7.78mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	30% 0.69mg	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	210% 1469mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.68% 25g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, rice cakes, brown rice, multigrain vs Baked Red Potatoes:

• Snacks, rice cakes, brown rice, multigrain have 3.7 times more Vitamin B2, 4.1 times more Vitamin B3 and 2.9 times more Vitamin B5 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain.
• Both Snacks, rice cakes, brown rice, multigrain and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 14 oz.
• Both Snacks, rice cakes, brown rice, multigrain as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, rice cakes, brown rice, multigrain vs Baked Red Potatoes:

• Snacks, rice cakes, brown rice, multigrain have 2.3 times more Calcium, 2.5 times more Copper, 2.8 times more Iron, 4.9 times more Magnesium, 30.2 times more Manganese, 5.1 times more Phosphorus, 21 times more Sodium and 6.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Potassium and 12.2 times more Water than Snacks, rice cakes, brown rice, multigrain.

Comparison of macro-nutrients per 14 ounces:

• Snacks, rice cakes, brown rice, multigrain have 4.4 times more Energy, 23.3 times more Fat, 14 times more Saturated Fat, 29.3 times more Omega 3, 20.4 times more Omega 6, 4.1 times more Carbohydrate, 1.7 times more Fiber and 3.7 times more Protein than Baked Whole Red Potatoes.
• Both Snacks, rice cakes, brown rice, multigrain as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.