Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	30% 870kcal	139% 4030kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	60.3% 19.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	513% 667g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	448% 325g	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	4% 2.9g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	197% 75g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	297% 2670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	388% 4.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	474% 6.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	471% 6.12mg	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	25% 100μg	318% 1270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	483% 11.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	144% 130mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51.7% 310IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	248% 37.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	5% 50mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	484% 4.36mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	0.05% 2μg	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	38.8% 3.1mg	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	250% 1050mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	627% 14.4mg	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	63% 440mg	414% 2900mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	96% 3280mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	205% 113μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	130% 1950mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	21% 770g	3.04% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin versus 1 kg of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Potato Flesh, Cooked In Skin vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 2 times more Vitamin B5 and 65 times more Vitamin C than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 1 kg of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contains more Vitamin A, 4.4 times more Vitamin B1, 30.8 times more Vitamin B2, 4.5 times more Vitamin B3, 2 times more Vitamin B6, 12.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 372 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E
• 1 kilogram of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 6.8 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 1 kg of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contains 13 times more Calcium, 2.3 times more Copper, 18.2 times more Iron, 4.8 times more Magnesium, 10.4 times more Manganese, 6.6 times more Phosphorus, 37.7 times more Selenium, 48.8 times more Sodium and 10.9 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contains 4.6 times more Energy, 109.3 times more Fat, 74.2 times more Saturated Fat, 6.1 times more Omega 3, 78.8 times more Omega 6, 3.3 times more Carbohydrate, 35.7 times more Sugars, 4.2 times more Fiber and 5 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6