Comparing Nutrients in 1 pound Baked Potato Flesh VS Snacks, potato chips, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, potato chips, plain, salted	5%	56%	39%

Macro Nutrients

	Baked Potato Flesh	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Energy	14.5% 422kcal	83.2% 2413kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	159% 154g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	211% 36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	188% 244g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	2.06% 1.5g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	18% 6.8g	37% 14g	38g per day for Men 19-50 years
Protein	16% 8.9g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	80.5% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	86.7% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	185% 2.4mg	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	33% 132μg	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	109% 98mg	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	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	83.5% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	118% 1.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.95% 278μg	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	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	85% 1.95mg	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	99% 694mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	160% 5425mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.23% 8.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, potato chips, plain, salted per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Snacks, potato chips, plain, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Snacks, potato chips, plain, salted:

• 1 lb of Snacks, potato chips, plain, salted contains 2 times more Vitamin B1, 4.2 times more Vitamin B2, 3.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 3.2 times more Vitamin B9, 1.7 times more Vitamin C, 261.3 times more Vitamin E and 73.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Snacks, potato chips, plain, salted 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, potato chips, plain, salted:

• 1 pound of Baked Potato Flesh has 40.5 times more Water than Snacks, potato chips, plain, salted.
• While 1 lb of Snacks, potato chips, plain, salted contains 4.2 times more Calcium, 3.7 times more Iron, 2.5 times more Magnesium, 2.7 times more Manganese, 3.1 times more Phosphorus, 3.1 times more Potassium, 8.3 times more Selenium, 105.4 times more Sodium and 3.8 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, potato chips, plain, salted contain similar levels of Copper per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 5.2 times more Sugars than Snacks, potato chips, plain, salted.
• While 1 lb of Snacks, potato chips, plain, salted contains 5.7 times more Energy, 339.8 times more Fat, 130.8 times more Saturated Fat, 35.8 times more Omega 3, 247 times more Omega 6, 2.5 times more Carbohydrate, 2.1 times more Fiber and 3.3 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6