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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%

Macro Nutrients

	Baked White Potatoes	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Energy	31.7% 920kcal	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	162% 211g	605% 786g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	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	87% 33g	38g per day for Men 19-50 years
Protein	37.5% 21g	63% 35.2g	56g per day for Men 19-50 years

Vitamins

	Baked White 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	40% 0.48mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	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	2.67% 0.4mg	71.3% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	10% 100mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	80% 6.4mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	20.3% 690mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1045% 15670mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	20.4% 754g	1.87% 69g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.2 times more Vitamin B1, 14.3 times more Vitamin B2, 6.6 times more Vitamin B3, 12.4 times more Vitamin B5, 4.1 times more Vitamin B6, 19 times more Vitamin B9, 42 times more Vitamin C and 5.4 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 26.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White 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 White Potatoes vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Baked Whole White Potatoes have more Calcium, 2.4 times more Copper, 1.4 times more Iron, 3.9 times more Magnesium, 2.9 times more Manganese, 3.6 times more Phosphorus, 7.9 times more Potassium, 3.9 times more Zinc and 10.9 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 4.4 times more Selenium and 223.9 times more Sodium than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 4.2 times more Energy, 44.5 times more Fat, 82.7 times more Saturated Fat, 12.6 times more Omega 6, 3.7 times more Carbohydrate, 2.8 times more Sugars, 1.6 times more Fiber and 1.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White 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.