Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%

Macro Nutrients

	Baked Potato Flesh	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Energy	32% 930kcal	149% 4320kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	206% 200g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	175% 56g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	267% 45.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	478% 622g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	111% 42g	38g per day for Men 19-50 years
Protein	35% 19.6g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	197% 31.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	77% 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	82.5% 330μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	188% 4.5μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Calcium	5% 50mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	444% 4mg	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	43.8% 3.5mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	587% 13.5mg	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	374% 2620mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	111% 3770mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	219% 3280mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	155% 17mg	11mg per day for Men 19-50 years
Water	20.4% 754g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• 1 kilogram of Baked Potato Flesh has 3 times more Vitamin B6 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 1 kg of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contains 5.7 times more Vitamin B2, 2.3 times more Vitamin B3, 3.7 times more Vitamin B9 and more Vitamin B12 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin B12
• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• 1 kilogram of Baked Potato Flesh has 12.8 times more Water than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 1 kg of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contains 16 times more Calcium, 1.9 times more Copper, 5.5 times more Iron, 3.5 times more Magnesium, 8.4 times more Manganese, 5.2 times more Phosphorus, 65.6 times more Sodium and 5.9 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain similar levels of Potassium per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contains 4.6 times more Energy, 200 times more Fat, 215 times more Saturated Fat, 141.9 times more Omega 6, 2.9 times more Carbohydrate, 2.8 times more Fiber and 5 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 Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip provide inadequate amounts of Omega 3 in one kilogram.