Comparing Nutrients in 1 kilogram Snacks, granola bars, hard, peanut butter VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, peanut butter	8%	43%	49%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Snacks, granola bars, hard, peanut butter	Baked White Potatoes	Recommended Dietary Allowance
Energy	167% 4830kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	245% 238g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	68.8% 1.1g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	703% 120g	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	479% 623g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	76.3% 29g	55.3% 21g	38g per day for Men 19-50 years
Protein	175% 98g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, peanut butter	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.4% 3.87mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	162% 2.1mg	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	45% 180μg	95% 380μg	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	2.22% 2mg	140% 126mg	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	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, peanut butter	Baked White Potatoes	Recommended Dietary Allowance
Calcium	41% 410mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	242% 2.18mg	141% 1.27mg	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	300% 24mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	401% 9.22mg	82% 1.9mg	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	199% 1390mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	189% 2830mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.62% 23g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, hard, peanut butter vs Baked White Potatoes:

• Snacks, granola bars, hard, peanut butter have 4.4 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.3 times more Vitamin B3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Vitamin B6, 2.1 times more Vitamin B9 and 63 times more Vitamin C than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 1 kg.
• Both Snacks, granola bars, hard, peanut butter as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bars, hard, peanut butter vs Baked White Potatoes:

• Snacks, granola bars, hard, peanut butter have 4.1 times more Calcium, 1.7 times more Copper, 3.8 times more Iron, 2 times more Magnesium, 4.9 times more Manganese, 1.9 times more Phosphorus, 30 times more Selenium, 40.4 times more Sodium and 3.6 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Potassium and 32.8 times more Water than Snacks, granola bars, hard, peanut butter.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, hard, peanut butter have 5.3 times more Energy, 158.7 times more Fat, 80 times more Saturated Fat, 7.3 times more Omega 3, 243.9 times more Omega 6, 3 times more Carbohydrate, 1.4 times more Fiber and 4.7 times more Protein than Baked Whole White Potatoes.
• Both Snacks, granola bars, hard, peanut butter as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.