Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Snacks, granola bars, soft, uncoated, nut and raisin

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%

Macro Nutrients

	Baked Red Potatoes	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Energy	30% 870kcal	157% 4540kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	298% 95g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	315% 53.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	489% 636g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	147% 56g	38g per day for Men 19-50 years
Protein	41% 23g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	92% 1.2mg	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	67.5% 270μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	100% 2.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Calcium	9% 90mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	422% 3.8mg	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	87.5% 7mg	273% 22mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	217% 910mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	522% 12mg	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	103% 720mg	344% 2410mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	NA	280% 154μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	145% 16mg	11mg per day for Men 19-50 years
Water	20.7% 767g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Snacks, granola bars, soft, uncoated, nut and raisin per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Snacks, granola bars, soft, uncoated, nut and raisin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Snacks, granola bars, soft, uncoated, nut and raisin:

• 1 kilogram of Baked Red Potatoes has 1.8 times more Vitamin B6 and more Vitamin C than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 1 kg of Snacks, granola bars, soft, uncoated, nut and raisin contains 2.6 times more Vitamin B1, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin B12 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, granola bars, soft, uncoated, nut and raisin provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Snacks, granola bars, soft, uncoated, nut and raisin:

• 1 kilogram of Baked Red Potatoes has 1.4 times more Potassium and 12.6 times more Water than Snacks, granola bars, soft, uncoated, nut and raisin.
• While 1 kg of Snacks, granola bars, soft, uncoated, nut and raisin contains 9.3 times more Calcium, 2.2 times more Copper, 3.1 times more Iron, 3.3 times more Magnesium, 6.9 times more Manganese, 3.3 times more Phosphorus, 21.2 times more Sodium and 4 times more Zinc than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, granola bars, soft, uncoated, nut and raisin contains 5.2 times more Energy, 136 times more Fat, 238.5 times more Saturated Fat, 11.3 times more Omega 3, 109.4 times more Omega 6, 3.2 times more Carbohydrate, 3.1 times more Fiber and 3.5 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6