Comparing Nutrients in 1 kilogram Baked White Potatoes VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Baked White Potatoes	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	31.7% 920kcal	184% 5350kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	312% 302g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	456% 146g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	440% 573g	130g per day for Men 19-50 years
Sugars	21% 15.3g	4.14% 3g	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	4.97% 3.6g	0% 0g	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	% 6.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 4g	% 3g	g per day for Men 19-50 years
Fiber	55.3% 21g	263% 100g	38g per day for Men 19-50 years
Protein	37.5% 21g	150% 83.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	238% 3.1mg	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	95% 380μg	37.5% 150μg	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	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	194% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	10% 100mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	227% 2.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	80% 6.4mg	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	336% 7.7mg	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	107% 750mg	393% 2750mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	116% 3930mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	509% 7630mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	211% 23mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.24% 9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• Baked Whole White Potatoes have 1.9 times more Vitamin B5, 2.5 times more Vitamin B9 and more Vitamin C than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 9 times more Vitamin A, 1.4 times more Vitamin B2, 1.5 times more Vitamin B6, 72.8 times more Vitamin E and 1.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Popcorn, microwave, regular (butter) flavor, made with palm oil have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Baked Whole White Potatoes as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• Baked Whole White Potatoes have 1.4 times more Potassium and 83.8 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 2.3 times more Calcium, 1.6 times more Copper, 3.2 times more Iron, 4.1 times more Magnesium, 4.1 times more Manganese, 3.7 times more Phosphorus, 11.8 times more Selenium, 109 times more Sodium and 6.6 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 5.1 times more Sugars than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 5.8 times more Energy, 201.5 times more Fat, 365 times more Saturated Fat, 83.8 times more Omega 6, 2.7 times more Carbohydrate, 4.8 times more Fiber and 4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.