Comparing Nutrients in 1 kilogram Snacks, popcorn, microwave, low fat VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, low fat	12%	20%	68%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Snacks, popcorn, microwave, low fat	Baked White Potatoes	Recommended Dietary Allowance
Energy	146% 4240kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	44.2% 14g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	154% 2.47g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	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	554% 720g	162% 211g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	374% 142g	55.3% 21g	38g per day for Men 19-50 years
Protein	225% 126g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, low fat	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	42.5% 170μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, low fat	Baked White Potatoes	Recommended Dietary Allowance
Calcium	11% 110mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	606% 5.45mg	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	285% 23mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	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	377% 2640mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	419% 6290mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	348% 38.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.76% 28g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, microwave, low fat vs Baked White Potatoes:

• Snacks, popcorn, microwave, low fat have 12 times more Vitamin A, 7.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 12.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Vitamin B9, more Vitamin C and 1.8 times more Vitamin K than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Snacks, popcorn, microwave, low fat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, popcorn, microwave, low fat vs Baked White Potatoes:

• Snacks, popcorn, microwave, low fat have 4.3 times more Copper, 3.6 times more Iron, 5.6 times more Magnesium, 3.5 times more Phosphorus, 17.2 times more Selenium, 89.9 times more Sodium and 10.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Potassium and 26.9 times more Water than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Baked Whole White Potatoes have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, microwave, low fat have 4.6 times more Energy, 63.3 times more Fat, 35.4 times more Saturated Fat, 16.5 times more Omega 3, 67.7 times more Omega 6, 3.4 times more Carbohydrate, 6.8 times more Fiber and 6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Sugars than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.