Comparing Nutrients in 1 kilogram Snack, Mixed Berry Bar VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Snack, Mixed Berry Bar	Baked Red Potatoes	Recommended Dietary Allowance
Energy	132% 3830kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	453% 588g	151% 196g	130g per day for Men 19-50 years
Sugars	363% 263g	19.7% 14.3g	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	NA	6.07% 4.4g	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	NA	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	208% 79g	47.4% 18g	38g per day for Men 19-50 years
Protein	235% 132g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	30% 270μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.6mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	163% 2.12mg	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	70% 280μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	213% 5.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.67% 6mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.33% 20IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	105% 1050mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	2.88% 115μg	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	236% 19mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	217% 910mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	853% 19.6mg	75.2% 1.73mg	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	490% 3430mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	131% 4460mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	360% 198μg	NA	55μg per day for Men 19-50 years
Sodium	298% 4470mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	240% 26.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	4.2% 155g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snack, Mixed Berry Bar vs Baked Red Potatoes:

• Snack, Mixed Berry Bar has 27 times more Vitamin A, 3.9 times more Vitamin B1, 5.7 times more Vitamin B2, 3.2 times more Vitamin B5, more Vitamin B12 and 3.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B3, 1.8 times more Vitamin B6, 21 times more Vitamin C and 1.8 times more Vitamin K than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Snack, Mixed Berry Bar as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snack, Mixed Berry Bar vs Baked Red Potatoes:

• Snack, Mixed Berry Bar has 11.7 times more Calcium, 1.4 times more Copper, 2.7 times more Iron, 3.3 times more Magnesium, 11.3 times more Manganese, 4.8 times more Phosphorus, 37.3 times more Sodium and 6.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.9 times more Water than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Baked Whole Red Potatoes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snack, Mixed Berry Bar has 4.4 times more Energy, 70.2 times more Fat, 96.2 times more Saturated Fat, 8.3 times more Omega 3, 39.4 times more Omega 6, 3 times more Carbohydrate, 18.4 times more Sugars, 4.4 times more Fiber and 5.7 times more Protein than Baked Whole Red Potatoes.
• Both Snack, Mixed Berry Bar as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.