Comparing Nutrients in 1 kilogram Snacks, corn-based, extruded, cones, plain VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Baked Potato Flesh	Recommended Dietary Allowance
Energy	176% 5100kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	711% 228g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	484% 629g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29% 11g	39.5% 15g	38g per day for Men 19-50 years
Protein	104% 58g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	232% 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	7.5% 30μg	22.5% 90μg	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	0% 0mg	142% 128mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, cones, plain	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	3% 30mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	239% 2.15mg	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	318% 25.4mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	70% 1.6mg	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	63% 440mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	681% 10220mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.54% 20g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, cones, plain VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, corn-based, extruded, cones, plain versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Snacks, corn-based, extruded, cones, plain vs Baked Potato Flesh:

• 1 kilogram of Snacks, corn-based, extruded, cones, plain has 3 times more Vitamin B1 and 11.4 times more Vitamin B2 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.5 times more Vitamin B5, 7.5 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Baked Potato Flesh provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B9 and Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Snacks, corn-based, extruded, cones, plain as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Snacks, corn-based, extruded, cones, plain vs Baked Potato Flesh:

• 1 kilogram of Snacks, corn-based, extruded, cones, plain has 7.3 times more Iron, 12.7 times more Selenium and 204.4 times more Sodium than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 5.4 times more Copper, 2.3 times more Magnesium, 1.9 times more Manganese, 4.8 times more Potassium, 1.4 times more Zinc and 37.7 times more Water than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Baked Potato Flesh contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Zinc
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Snacks, corn-based, extruded, cones, plain as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, corn-based, extruded, cones, plain has 5.5 times more Energy, 269 times more Fat, 875 times more Saturated Fat, 24.4 times more Omega 6, 2.9 times more Carbohydrate and 3 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.4 times more Fiber than Snacks, corn-based, extruded, cones, plain.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Snacks, corn-based, extruded, cones, plain as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 in one kilogram.