Comparing Nutrients in 1 kilogram Snacks, sesame sticks, wheat-based, unsalted VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, unsalted	Baked White Potatoes	Recommended Dietary Allowance
Energy	187% 5410kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	378% 367g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	203% 64.8g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	606% 9.7g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	967% 164g	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	358% 465g	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	NA	55.3% 21g	38g per day for Men 19-50 years
Protein	195% 109g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, unsalted	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	55% 220μg	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, sesame sticks, wheat-based, unsalted	Baked White Potatoes	Recommended Dietary Allowance
Calcium	170% 1700mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	451% 4.06mg	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	93% 7.4mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	393% 9.04mg	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	197% 1380mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, sesame sticks, wheat-based, unsalted vs Baked White Potatoes:

• Snacks, sesame sticks, wheat-based, unsalted have 2.6 times more Vitamin B1 and 1.5 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Vitamin B5, 2.5 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Snacks, sesame sticks, wheat-based, 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, sesame sticks, wheat-based, unsalted vs Baked White Potatoes:

• Snacks, sesame sticks, wheat-based, unsalted have 17 times more Calcium, 3.2 times more Copper, 1.7 times more Magnesium, 4.8 times more Manganese, 1.8 times more Phosphorus, 34.2 times more Selenium, 4.1 times more Sodium and 3.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.1 times more Potassium and 37.7 times more Water than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Baked Whole White Potatoes have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, sesame sticks, wheat-based, unsalted have 5.9 times more Energy, 244.7 times more Fat, 162 times more Saturated Fat, 64.7 times more Omega 3, 335.5 times more Omega 6, 2.2 times more Carbohydrate and 5.2 times more Protein than Baked Whole White Potatoes.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.