Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	30% 870kcal	158% 4570kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	172% 167g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	240% 76.8g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	545% 709g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	535% 388g	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	63% 24g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	152% 7.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	132% 1.72mg	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	25% 100μg	22.5% 90μg	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	144% 130mg	5.56% 5mg	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	0.67% 0.1mg	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	93% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	5% 50mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	336% 3.02mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	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	38.8% 3.1mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	244% 5.62mg	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	207% 1450mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	264% 145μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	379% 5690mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	83.6% 9.2mg	11mg per day for Men 19-50 years
Water	21% 770g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin versus 1 kg of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor 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, pretzels, hard, confectioner's coating, chocolate-flavor:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 1.8 times more Vitamin B3, 1.7 times more Vitamin B6 and 26 times more Vitamin C than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 1 kg of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contains 10 times more Vitamin B2, 1.5 times more Vitamin B5, 62 times more Vitamin E and 5 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 kilogram of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 1.7 times more Potassium and 30.8 times more Water than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 1 kg of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contains 14.8 times more Calcium, 1.6 times more Copper, 6.5 times more Iron, 1.9 times more Magnesium, 4.1 times more Manganese, 3.3 times more Phosphorus, 48.3 times more Selenium, 142.3 times more Sodium and 3.1 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contains 5.3 times more Energy, 167 times more Fat, 295.4 times more Saturated Fat, 16 times more Omega 3, 62.2 times more Omega 6, 3.5 times more Carbohydrate, 42.6 times more Sugars, 1.3 times more Fiber and 4 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