Comparing Nutrients in 1 kilogram Snacks, trail mix, tropical VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, trail mix, tropical	6%	35%	59%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Snacks, trail mix, tropical	Baked White Potatoes	Recommended Dietary Allowance
Energy	152% 4420kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	176% 171g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	265% 84.8g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	301% 51.2g	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	505% 656g	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	113% 63g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Snacks, trail mix, tropical	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	244% 12mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.27mg	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	105% 420μg	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	84.4% 76mg	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, trail mix, tropical	Baked White Potatoes	Recommended Dietary Allowance
Calcium	57% 570mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	587% 5.3mg	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	330% 26.4mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	420% 9.66mg	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	266% 1860mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	209% 7090mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	63.3% 950mg	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	2.43% 90g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, trail mix, tropical vs Baked White Potatoes:

• Snacks, trail mix, tropical have 9.4 times more Vitamin B1, 2.7 times more Vitamin B2, 3.2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin C than Snacks, trail mix, tropical.
• Both Snacks, trail mix, tropical and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Snacks, trail mix, tropical 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, trail mix, tropical vs Baked White Potatoes:

• Snacks, trail mix, tropical have 5.7 times more Calcium, 4.2 times more Copper, 4.1 times more Iron, 3.6 times more Magnesium, 5.1 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium, 13.6 times more Sodium and 3.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 8.4 times more Water than Snacks, trail mix, tropical.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, trail mix, tropical have 4.8 times more Energy, 114 times more Fat, 212 times more Saturated Fat, 2.7 times more Omega 3, 104.5 times more Omega 6, 3.1 times more Carbohydrate and 3 times more Protein than Baked Whole White Potatoes.
• Both Snacks, trail mix, tropical as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.