Comparing Nutrients in 1 pound Potato chips, without salt, reduced fat VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Potato chips, without salt, reduced fat	6%	38%	56%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Potato chips, without salt, reduced fat	Baked White Potatoes	Recommended Dietary Allowance
Energy	76% 2209kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	54% 0.86g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	287% 48.8g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	73.6% 96g	130g per day for Men 19-50 years
Sugars	1.38% 1g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	73% 27.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Potato chips, without salt, reduced fat	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	198% 31.8mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	73.6% 0.96mg	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	11.3% 45.4μg	43% 172μg	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	130% 117mg	63.5% 57mg	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	165% 25mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.3% 60.3μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato chips, without salt, reduced fat	Baked White Potatoes	Recommended Dietary Allowance
Calcium	9.53% 95mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	175% 1.58mg	64% 0.58mg	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	76.5% 6.12mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	96% 404mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	37.3% 0.86mg	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	125% 875mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	233% 7911mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Potato chips, without salt, reduced fat vs Baked White Potatoes:

• Potato chips, without salt, reduced fat have 4.4 times more Vitamin B1, 6.3 times more Vitamin B2, 4.6 times more Vitamin B3, 3.2 times more Vitamin B6, 2 times more Vitamin C, 136.8 times more Vitamin E and 4.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.8 times more Vitamin B9 than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Potato chips, without salt, reduced fat vs Baked White Potatoes:

• Potato chips, without salt, reduced fat have 2.1 times more Calcium, 2.7 times more Copper, 2.1 times more Iron, 3.3 times more Magnesium, 2.6 times more Phosphorus, 3.2 times more Potassium, 16.2 times more Selenium and 2.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 75.4 times more Water than Potato chips, without salt, reduced fat.

Comparison of macro-nutrients per 1 pound:

• Potato chips, without salt, reduced fat have 5.3 times more Energy, 138.7 times more Fat, 104 times more Saturated Fat, 12.7 times more Omega 3, 219.4 times more Omega 6, 3.2 times more Carbohydrate, 2.9 times more Fiber and 3.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 7 times more Sugars than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.