Comparing Nutrients in 1 kilogram Snacks, popcorn, air-popped VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Snacks, popcorn, air-popped	Baked Potato Flesh	Recommended Dietary Allowance
Energy	133% 3870kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	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	598% 778g	166% 216g	130g per day for Men 19-50 years
Sugars	12% 8.7g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 7.2g	NA	g per day for Men 19-50 years
Fiber	382% 145g	39.5% 15g	38g per day for Men 19-50 years
Protein	231% 129g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.7% 1.04mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	77.5% 310μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	7% 70mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	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	399% 32mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	484% 11mg	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	511% 3580mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	280% 31mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, popcorn, air-popped 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, popcorn, air-popped vs Baked Potato Flesh:

• 1 kilogram of Snacks, popcorn, air-popped has 4 times more Vitamin B2, 1.7 times more Vitamin B3 and 3.4 times more Vitamin B9 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.9 times more Vitamin B6 and more Vitamin C than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Baked Potato Flesh provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Snacks, popcorn, air-popped have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Snacks, popcorn, air-popped as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Snacks, popcorn, air-popped vs Baked Potato Flesh:

• 1 kilogram of Snacks, popcorn, air-popped has 1.2 times more Copper, 9.1 times more Iron, 5.8 times more Magnesium, 6.9 times more Manganese, 7.2 times more Phosphorus and 10.6 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 22.7 times more Water than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Baked Potato Flesh contain similar levels of Potassium per one kilogram.
• Both Snacks, popcorn, air-popped as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, popcorn, air-popped has 4.2 times more Energy, 45.4 times more Fat, 5.4 times more Omega 3, 70.7 times more Omega 6, 3.6 times more Carbohydrate, 9.7 times more Fiber and 6.6 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2 times more Sugars than Snacks, popcorn, air-popped.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6