Comparing Nutrients in 1 kilogram Snacks, potato chips, lightly salted VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Snacks, potato chips, lightly salted	Baked White Potatoes	Recommended Dietary Allowance
Energy	193% 5600kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	365% 354g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	172% 55g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	259% 4.14g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	705% 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	412% 535g	162% 211g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	0% 0g	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	% 0g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 4g	g per day for Men 19-50 years
Fiber	111% 42g	55.3% 21g	38g per day for Men 19-50 years
Protein	120% 67.2g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	342% 54.8mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.15mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	501% 6.5mg	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	145% 580μg	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	303% 273mg	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	515% 77.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	184% 221μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	Baked White Potatoes	Recommended Dietary Allowance
Calcium	24% 240mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	332% 3mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	15.3% 613μg	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	179% 14.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	208% 4.8mg	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	211% 1480mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	384% 13040mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	125% 1870mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	137% 15mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, potato chips, lightly salted vs Baked White Potatoes:

• Snacks, potato chips, lightly salted have 3.3 times more Vitamin B1, 4 times more Vitamin B2, 3.6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.1 times more Vitamin B6, 1.5 times more Vitamin B9, 2.2 times more Vitamin C, 193 times more Vitamin E and 8.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Snacks, potato chips, lightly salted as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, potato chips, lightly salted vs Baked White Potatoes:

• Snacks, potato chips, lightly salted have 2.4 times more Calcium, 2.4 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 2.5 times more Manganese, 2 times more Phosphorus, 2.4 times more Potassium, 15.6 times more Selenium, 26.7 times more Sodium and 4.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 55.9 times more Water than Snacks, potato chips, lightly salted.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, potato chips, lightly salted have 6.1 times more Energy, 235.9 times more Fat, 137.3 times more Saturated Fat, 27.6 times more Omega 3, 244.6 times more Omega 6, 2.5 times more Carbohydrate, 2 times more Fiber and 3.2 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.5 times more Sugars than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.