Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%

Macro Nutrients

	Baked Red Potatoes	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Energy	30% 870kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	68.8% 66.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	103% 33g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	36% 6.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	605% 786g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	58.2% 42.2g	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	87% 33g	38g per day for Men 19-50 years
Protein	41% 23g	63% 35.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	39.2% 0.51mg	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	5% 20μg	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	140% 126mg	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	5.33% 0.8mg	71.3% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	9% 90mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	28.3% 0.65mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	20.3% 690mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	1045% 15670mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	20.7% 767g	1.87% 69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Baked Whole Red Potatoes have 4.8 times more Vitamin B1, 16.7 times more Vitamin B2, 6.9 times more Vitamin B3, 11 times more Vitamin B5, 4.2 times more Vitamin B6, 13.5 times more Vitamin B9, 42 times more Vitamin C and 5.6 times more Vitamin K than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 13.4 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Baked Whole Red Potatoes have 3.3 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 2.7 times more Manganese, 3.4 times more Phosphorus, 7.9 times more Potassium, 4.4 times more Zinc and 11.1 times more Water than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 130.6 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 4.5 times more Energy, 44.5 times more Fat, 82.7 times more Saturated Fat, 12.6 times more Omega 6, 4 times more Carbohydrate, 3 times more Sugars, 1.8 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.