Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Baked Potato Flesh	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	32% 930kcal	173% 5030kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	241% 234g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	77% 24.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	685% 11g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	521% 88.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	502% 653g	130g per day for Men 19-50 years
Sugars	23.4% 17g	13.8% 10g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	139% 53g	38g per day for Men 19-50 years
Protein	35% 19.6g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	236% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	164% 2.13mg	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	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	150% 3.6μg	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	235% 35.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	5% 50mg	174% 1740mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	581% 5.23mg	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	290% 23mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	348% 1460mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	NA	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	286% 2000mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	224% 24.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, tortilla chips, unsalted, white corn per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Snacks, tortilla chips, unsalted, white corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Snacks, tortilla chips, unsalted, white corn:

• 1 kilogram of Baked Potato Flesh has 7 times more Vitamin B1, 1.4 times more Vitamin B6 and more Vitamin C than Snacks, tortilla chips, unsalted, white corn.
• While 1 kg of Snacks, tortilla chips, unsalted, white corn contains 4.8 times more Vitamin B2, 2.1 times more Vitamin B5, more Vitamin B12 and 88.3 times more Vitamin E than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, tortilla chips, unsalted, white corn provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin E
• 1 kilogram of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin B1 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Snacks, tortilla chips, unsalted, white corn:

• 1 kilogram of Baked Potato Flesh has 1.8 times more Potassium and 36.1 times more Water than Snacks, tortilla chips, unsalted, white corn.
• While 1 kg of Snacks, tortilla chips, unsalted, white corn contains 34.8 times more Calcium, 2.4 times more Copper, 6.6 times more Iron, 5.8 times more Magnesium, 4 times more Phosphorus, 22.3 times more Selenium and 8.5 times more Zinc than Baked Potatoes Flesh no Salt.
• 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 1.7 times more Sugars than Snacks, tortilla chips, unsalted, white corn.
• While 1 kg of Snacks, tortilla chips, unsalted, white corn contains 5.4 times more Energy, 233.6 times more Fat, 94.5 times more Saturated Fat, 109.6 times more Omega 3, 276.9 times more Omega 6, 3 times more Carbohydrate, 3.5 times more Fiber and 4 times more Protein than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6