Comparing Nutrients in 1 kilogram Baked White Potatoes VS Snacks, crisped rice bar, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, crisped rice bar, chocolate chip	5%	28%	67%

Macro Nutrients

	Baked White Potatoes	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Energy	31.7% 920kcal	139% 4040kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	164% 52.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	562% 730g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	58% 22g	38g per day for Men 19-50 years
Protein	37.5% 21g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	442% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	462% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	441% 70.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	542% 7.05mg	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	350% 1400μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Calcium	10% 100mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	344% 3.1mg	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	80% 6.4mg	788% 63mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	434% 10mg	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	191% 1340mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	49.4% 1680mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	176% 97μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	185% 2780mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	1.9% 70g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Snacks, crisped rice bar, chocolate chip:

• Baked Whole White Potatoes have more Vitamin B5 and more Vitamin C than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 11 times more Vitamin B1, 14 times more Vitamin B2, 4.6 times more Vitamin B3, 3.3 times more Vitamin B6 and 3.7 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Snacks, crisped rice bar, chocolate chip:

• Baked Whole White Potatoes have 3.2 times more Potassium and 10.8 times more Water than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 2.1 times more Calcium, 2.4 times more Copper, 9.8 times more Iron, 1.8 times more Magnesium, 5.3 times more Manganese, 1.8 times more Phosphorus, 19.4 times more Selenium, 39.7 times more Sodium and 2.5 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, crisped rice bar, chocolate chip contain 4.4 times more Energy, 90 times more Fat, 131 times more Saturated Fat, 13.3 times more Omega 3, 70.4 times more Omega 6, 3.5 times more Carbohydrate and 2.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, crisped rice bar, chocolate chip have similar amounts of Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.