Comparing Nutrients in 1 kilogram Snacks, popcorn, air-popped (Unsalted) VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Baked White Potatoes	Recommended Dietary Allowance
Energy	132% 3820kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	43.3% 42g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	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	599% 779g	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	397% 151g	55.3% 21g	38g per day for Men 19-50 years
Protein	214% 120g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	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	169% 2.03mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.4mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.45mg	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	57.5% 230μg	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	0% 0mg	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, popcorn, air-popped (Unsalted)	Baked White Potatoes	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	333% 26.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	429% 3000mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	88.5% 3010mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	313% 34.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.1% 41g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, air-popped (Unsalted) vs Baked White Potatoes:

• Snacks, popcorn, air-popped (Unsalted) have 4.2 times more Vitamin B1, 6.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Snacks, popcorn, air-popped (Unsalted) 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, popcorn, air-popped (Unsalted) vs Baked White Potatoes:

• Snacks, popcorn, air-popped (Unsalted) have 3.3 times more Copper, 4.2 times more Iron, 4.9 times more Magnesium, 5 times more Manganese, 4 times more Phosphorus, 19.8 times more Selenium and 9.8 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Potassium and 18.4 times more Water than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Baked Whole White Potatoes have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, air-popped (Unsalted) have 4.2 times more Energy, 28 times more Fat, 14.3 times more Saturated Fat, 4 times more Omega 3, 37.6 times more Omega 6, 3.7 times more Carbohydrate, 7.2 times more Fiber and 5.7 times more Protein than Baked Whole White Potatoes.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.