Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Baked Potato Flesh	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	32% 930kcal	174% 5060kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	264% 256g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	118% 38g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	198% 3.17g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	605% 103g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	397% 516g	130g per day for Men 19-50 years
Sugars	23.4% 17g	41.4% 30g	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	347% 132g	38g per day for Men 19-50 years
Protein	35% 19.6g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	259% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	95% 4.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	55.4% 0.72mg	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	95% 380μg	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	3.33% 3mg	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	373% 56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	5% 50mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	149% 1.34mg	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	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	281% 1180mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	553% 12.7mg	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	374% 2620mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	96% 3280mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	275% 4130mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.69% 25.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, oriental mix, rice-based per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Snacks, oriental mix, rice-based to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Snacks, oriental mix, rice-based:

• 1 kilogram of Baked Potato Flesh has 4.2 times more Vitamin B6 and 42.7 times more Vitamin C than Snacks, oriental mix, rice-based.
• While 1 kg of Snacks, oriental mix, rice-based contains 3 times more Vitamin B1, 6.7 times more Vitamin B2, 2.2 times more Vitamin B3, 4.2 times more Vitamin B9, 140 times more Vitamin E and 8 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, oriental mix, rice-based provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 kilogram of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Snacks, oriental mix, rice-based:

• 1 kilogram of Baked Potato Flesh has 1.6 times more Copper and 29.6 times more Water than Snacks, oriental mix, rice-based.
• While 1 kg of Snacks, oriental mix, rice-based contains 10.8 times more Calcium, 7 times more Iron, 4.7 times more Magnesium, 7.9 times more Manganese, 5.2 times more Phosphorus, 27 times more Selenium, 82.6 times more Sodium and 9.2 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, oriental mix, rice-based contain similar levels of 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 kg of Snacks, oriental mix, rice-based contains 5.4 times more Energy, 255.8 times more Fat, 145.6 times more Saturated Fat, 31.7 times more Omega 3, 321.4 times more Omega 6, 2.4 times more Carbohydrate, 1.8 times more Sugars, 8.8 times more Fiber and 8.8 times more Protein than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6