Comparing Nutrients in 1 kilogram Baked White Potatoes VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Baked White Potatoes	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	31.7% 920kcal	173% 5030kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	241% 234g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	77% 24.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	685% 11g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	521% 88.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	502% 653g	130g per day for Men 19-50 years
Sugars	21% 15.3g	13.8% 10g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	% 4g	% 8.5g	g per day for Men 19-50 years
Fiber	55.3% 21g	139% 53g	38g per day for Men 19-50 years
Protein	37.5% 21g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	4.44% 40μg	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	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	236% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	164% 2.13mg	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	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	150% 3.6μg	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	235% 35.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	10% 100mg	174% 1740mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	581% 5.23mg	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	290% 23mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	348% 1460mg	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	286% 2000mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	224% 24.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.56% 21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Snacks, tortilla chips, unsalted, white corn:

• Baked Whole White Potatoes have 3.2 times more Vitamin B1, 1.2 times more Vitamin B3, 3.8 times more Vitamin B9, more Vitamin C and 3.9 times more Vitamin K than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 2.3 times more Vitamin B2, 3.1 times more Vitamin B5, more Vitamin B12 and 88.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, tortilla chips, unsalted, white corn have similar amounts of Vitamin B6 per 1 kg.
• Both Baked Whole White Potatoes as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Snacks, tortilla chips, unsalted, white corn:

• Baked Whole White Potatoes have 2.5 times more Potassium and 36.1 times more Water than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 17.4 times more Calcium, 4.1 times more Copper, 3.6 times more Iron, 5.4 times more Magnesium, 2.7 times more Phosphorus, 13.4 times more Selenium, 2.1 times more Sodium and 7 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.5 times more Sugars than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 5.5 times more Energy, 155.7 times more Fat, 61.5 times more Saturated Fat, 73.1 times more Omega 3, 180.8 times more Omega 6, 3.1 times more Carbohydrate, 2.5 times more Fiber and 3.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.