Comparing Nutrients in 1 kilogram Formulated bar, POWER BAR, chocolate VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Formulated bar, POWER BAR, chocolate	16%	8%	76%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Formulated bar, POWER BAR, chocolate	Baked White Potatoes	Recommended Dietary Allowance
Energy	125% 3630kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	41.3% 13g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	33.2% 5.65g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	536% 696g	162% 211g	130g per day for Men 19-50 years
Sugars	415% 301g	21% 15.3g	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	221% 160g	4.97% 3.6g	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	% 119g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 4g	g per day for Men 19-50 years
Fiber	150% 57g	55.3% 21g	38g per day for Men 19-50 years
Protein	253% 142g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Formulated bar, POWER BAR, chocolate	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6717% 80.6mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1477% 19mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2038% 326mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3180% 159mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1692% 22mg	162% 2.1mg	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	1538% 6150μg	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2333% 56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1026% 923mg	140% 126mg	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	552% 82.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Formulated bar, POWER BAR, chocolate	Baked White Potatoes	Recommended Dietary Allowance
Calcium	504% 5040mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1589% 14.3mg	141% 1.27mg	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	1463% 117mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	590% 2480mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	700% 16mg	82% 1.9mg	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	877% 6140mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	106% 3620mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	205% 3080mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	905% 100mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.66% 98g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Formulated bar, POWER BAR, chocolate vs Baked White Potatoes:

• Formulated bar, POWER BAR, chocolate has 167.9 times more Vitamin B1, 44.7 times more Vitamin B2, 21.3 times more Vitamin B3, 41.5 times more Vitamin B5, 10.4 times more Vitamin B6, 16.2 times more Vitamin B9, more Vitamin B12, 7.3 times more Vitamin C and 207 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• Both Formulated bar, POWER BAR, chocolate as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Formulated bar, POWER BAR, chocolate vs Baked White Potatoes:

• Formulated bar, POWER BAR, chocolate has 50.4 times more Calcium, 11.3 times more Copper, 18.3 times more Iron, 9.2 times more Magnesium, 8.5 times more Manganese, 8.2 times more Phosphorus, 15.6 times more Selenium, 44 times more Sodium and 28.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Potassium and 7.7 times more Water than Formulated bar, POWER BAR, chocolate.

Comparison of macro-nutrients per 1 kilogram:

• Formulated bar, POWER BAR, chocolate has 3.9 times more Energy, 20.7 times more Fat, 33 times more Saturated Fat, 1.7 times more Omega 3, 11.5 times more Omega 6, 3.3 times more Carbohydrate, 19.7 times more Sugars, 44.4 times more Fructose, 2.7 times more Fiber and 6.7 times more Protein than Baked Whole White Potatoes.
• Both Formulated bar, POWER BAR, chocolate as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.