Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Baked Potato Flesh	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	32% 930kcal	184% 5350kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	312% 302g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	456% 146g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	440% 573g	130g per day for Men 19-50 years
Sugars	23.4% 17g	4.14% 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	NA	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	39.5% 15g	263% 100g	38g per day for Men 19-50 years
Protein	35% 19.6g	150% 83.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	238% 3.1mg	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	22.5% 90μg	37.5% 150μg	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% 128mg	0% 0mg	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	2.67% 0.4mg	194% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	5% 50mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	227% 2.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	43.8% 3.5mg	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	336% 7.7mg	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	71.4% 500mg	393% 2750mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	116% 3930mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	509% 7630mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	211% 23mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Popcorn, microwave, regular (butter) flavor, made with palm oil per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Popcorn, microwave, regular (butter) flavor, made with palm oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 1 kilogram of Baked Potato Flesh has 2.2 times more Vitamin B1, 2.8 times more Vitamin B5 and more Vitamin C than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 kg of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 2.9 times more Vitamin B2, 1.7 times more Vitamin B9, 72.8 times more Vitamin E and 14.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Popcorn, microwave, regular (butter) flavor, made with palm oil provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 kilogram of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 1 kilogram of Baked Potato Flesh has 83.8 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 kg of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 4.6 times more Calcium, 5.9 times more Iron, 4.4 times more Magnesium, 4.8 times more Manganese, 5.5 times more Phosphorus, 19.7 times more Selenium, 152.6 times more Sodium and 8 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Popcorn, microwave, regular (butter) flavor, made with palm oil contain similar levels of Copper and Potassium per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Flesh has 5.7 times more Sugars than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 kg of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 5.8 times more Energy, 302.2 times more Fat, 561.5 times more Saturated Fat, 128.3 times more Omega 6, 2.7 times more Carbohydrate, 6.7 times more Fiber and 4.3 times more Protein than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3 in one kilogram.