Comparing Nutrients in 1 kilogram Baked White Potatoes VS Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	3%	52%	45%

Macro Nutrients

	Baked White Potatoes	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Energy	31.7% 920kcal	178% 5170kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	307% 298g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	59% 19g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	1394% 22.3g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	276% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	446% 580g	130g per day for Men 19-50 years
Sugars	21% 15.3g	134% 98g	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	287% 109g	38g per day for Men 19-50 years
Protein	37.5% 21g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	189% 2.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	344% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	408% 5.3mg	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	218% 870μg	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	134% 121mg	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	544% 81.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	371% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Calcium	10% 100mg	79% 790mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	481% 4.33mg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	524% 12mg	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	283% 1980mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	372% 12660mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	20.4% 754g	1.23% 45.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 97 times more Vitamin A, 4.7 times more Vitamin B1, 3 times more Vitamin B2, 4.5 times more Vitamin B5, 2.5 times more Vitamin B6, 2.3 times more Vitamin B9, 204 times more Vitamin E and 16.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have similar amounts of Vitamin B3 and Vitamin C per 1 kg.
• Both Baked Whole White Potatoes as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Baked Whole White Potatoes have 16.6 times more Water than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 7.9 times more Calcium, 3.4 times more Copper, 2.6 times more Iron, 3.2 times more Magnesium, 6.4 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Potassium, 6.4 times more Selenium, 35.1 times more Sodium and 3.3 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 5.6 times more Energy, 198.7 times more Fat, 47.2 times more Saturated Fat, 148.7 times more Omega 3, 95.8 times more Omega 6, 2.8 times more Carbohydrate, 6.4 times more Sugars, 5.2 times more Fiber and 2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.