Comparing Nutrients in 1 kilogram Baked White Potatoes VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Baked White Potatoes	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	31.7% 920kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	597% 776g	130g per day for Men 19-50 years
Sugars	21% 15.3g	624% 452g	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	103% 74.6g	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	% 42.7g	g per day for Men 19-50 years
Sucrose	% 4g	% 335g	g per day for Men 19-50 years
Fiber	55.3% 21g	195% 74g	38g per day for Men 19-50 years
Protein	37.5% 21g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	1223% 16mg	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	790% 3160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	19% 17mg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	10% 100mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	260% 2.34mg	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	500% 40mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	NA	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	174% 1220mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	129% 14mg	11mg per day for Men 19-50 years
Water	20.4% 754g	3.7% 137g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Snacks, granola bar, fruit-filled, nonfat:

• Baked Whole White Potatoes have 1.6 times more Vitamin B1, 3.8 times more Vitamin B3, 7.4 times more Vitamin C and 2.1 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 1.6 times more Vitamin B2, 7.5 times more Vitamin B6, 8.3 times more Vitamin B9, more Vitamin B12 and 5.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Snacks, granola bar, fruit-filled, nonfat:

• Baked Whole White Potatoes have 3.3 times more Calcium, 2.5 times more Potassium and 5.5 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 1.8 times more Copper, 6.3 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus, 16.6 times more Selenium, 2.3 times more Sodium and 4.1 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, fruit-filled, nonfat contain 3.7 times more Energy, 1.3 times more Omega 3, 6.8 times more Omega 6, 3.7 times more Carbohydrate, 29.6 times more Sugars, 20.7 times more Fructose, 3.5 times more Fiber and 2.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.