Comparing Nutrients in 1 kilogram Snacks, granola bars, soft, uncoated, peanut butter VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Baked Potato Flesh	Recommended Dietary Allowance
Energy	147% 4260kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	163% 158g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	114% 36.5g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	248% 42.2g	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	495% 644g	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	113% 43g	39.5% 15g	38g per day for Men 19-50 years
Protein	188% 105g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	80% 320μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	83.3% 2μg	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, granola bars, soft, uncoated, peanut butter	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	91% 910mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	733% 6.6mg	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	266% 21.3mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	609% 14mg	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	357% 2500mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	344% 189μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	273% 4090mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	169% 18.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	1.97% 73g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, peanut butter VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, granola bars, soft, uncoated, peanut butter 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, granola bars, soft, uncoated, peanut butter vs Baked Potato Flesh:

• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter has 2.2 times more Vitamin B1, 7 times more Vitamin B2, 2.3 times more Vitamin B3, 3.6 times more Vitamin B9 and more Vitamin B12 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.9 times more Vitamin B6 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Baked Potato Flesh provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Snacks, granola bars, soft, uncoated, peanut butter vs Baked Potato Flesh:

• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter has 18.2 times more Calcium, 3.1 times more Copper, 6.1 times more Iron, 3.4 times more Magnesium, 8.7 times more Manganese, 5 times more Phosphorus, 63 times more Selenium, 81.8 times more Sodium and 6.4 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.3 times more Potassium and 10.3 times more Water than Snacks, granola bars, soft, uncoated, peanut butter.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter has 4.6 times more Energy, 158 times more Fat, 140.4 times more Saturated Fat, 131.9 times more Omega 6, 3 times more Carbohydrate, 2.9 times more Fiber and 5.4 times more Protein than Baked Potato Flesh.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 in one kilogram.