Comparing Nutrients in 1 pound Baked Potato Flesh VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Baked Potato Flesh	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	14.5% 422kcal	91% 2644kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	97% 31g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	242% 3.87g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	596% 101g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	157% 204g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	2.88% 2.1g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	18% 6.8g	97% 36.7g	38g per day for Men 19-50 years
Protein	16% 8.9g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	38% 0.49mg	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	10.2% 41μg	28.3% 113μg	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	64.5% 58mg	1.5% 1.36mg	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	1.2% 0.18mg	73.5% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	81.6% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.71% 28.6μg	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	20% 1.6mg	112% 9mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	124% 2.85mg	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	32.4% 227mg	129% 903mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	24.3% 826mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	275% 4123mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	128% 14mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 1 pound of Baked Potato Flesh has 2.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 42.7 times more Vitamin C than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 1 lb of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contains 1.3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B9, 60.8 times more Vitamin E and 13.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 pound of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 1 pound of Baked Potato Flesh has 1.3 times more Copper, 2.1 times more Potassium and 62.9 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 1 lb of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contains 5.7 times more Iron, 3.2 times more Magnesium, 3.9 times more Manganese, 4 times more Phosphorus, 7.3 times more Selenium, 181.8 times more Sodium and 10.7 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 3.7 times more Sugars than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 1 lb of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contains 6.3 times more Energy, 435.5 times more Fat, 262.3 times more Saturated Fat, 85.3 times more Omega 3, 698.1 times more Omega 6, 2.1 times more Carbohydrate, 5.4 times more Fiber and 3.7 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6