Comparing Nutrients in 1 kilogram Snacks, rice cakes, brown rice, sesame seed VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed	Baked Potato Flesh	Recommended Dietary Allowance
Energy	135% 3920kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	39% 38g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	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	627% 815g	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	142% 54g	39.5% 15g	38g per day for Men 19-50 years
Protein	136% 76g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	450% 72mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	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	45% 180μg	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	33.3% 30mg	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, rice cakes, brown rice, sesame seed	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	12% 120mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	433% 3.9mg	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	198% 16mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	1869% 43mg	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	536% 3750mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	438% 241μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	151% 2270mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	1.6% 59g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, sesame seed VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, rice cakes, brown rice, sesame seed 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, rice cakes, brown rice, sesame seed vs Baked Potato Flesh:

• 1 kilogram of Snacks, rice cakes, brown rice, sesame seed has 4 times more Vitamin B2, 5.2 times more Vitamin B3, 2.6 times more Vitamin B5 and 2 times more Vitamin B9 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.2 times more Vitamin B1, 1.9 times more Vitamin B6 and 4.3 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Snacks, rice cakes, brown rice, sesame seed as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Snacks, rice cakes, brown rice, sesame seed vs Baked Potato Flesh:

• 1 kilogram of Snacks, rice cakes, brown rice, sesame seed has 1.8 times more Copper, 4.5 times more Iron, 5.4 times more Magnesium, 26.7 times more Manganese, 7.5 times more Phosphorus, 80.3 times more Selenium, 45.4 times more Sodium and 10.3 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.3 times more Potassium and 12.8 times more Water than Snacks, rice cakes, brown rice, sesame seed.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Snacks, rice cakes, brown rice, sesame seed as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, rice cakes, brown rice, sesame seed has 4.2 times more Energy, 38 times more Fat, 4 times more Omega 3, 34.7 times more Omega 6, 3.8 times more Carbohydrate, 3.6 times more Fiber and 3.9 times more Protein than Baked Potato Flesh.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6