Comparing Nutrients in 1 pound Baked Potato Flesh VS Snacks, pretzels, hard, plain, made with unenriched flour, salted

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, pretzels, hard, plain, made with unenriched flour, salted	9%	8%	83%

Macro Nutrients

	Baked Potato Flesh	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Energy	14.5% 422kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	30.7% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	276% 359g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	16% 8.9g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, pretzels, hard, plain, made with unenriched flour, 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	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	40.5% 0.53mg	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	94% 376μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	133% 1.2mg	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	20% 1.6mg	95% 7.57mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	353% 8.1mg	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	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	519% 7779mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, pretzels, hard, plain, made with unenriched flour, salted per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Snacks, pretzels, hard, plain, made with unenriched flour, 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, pretzels, hard, plain, made with unenriched flour, salted:

• 1 pound of Baked Potato Flesh has 1.9 times more Vitamin B5, 2.6 times more Vitamin B6 and more Vitamin C than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While 1 lb of Snacks, pretzels, hard, plain, made with unenriched flour, salted contains 1.7 times more Vitamin B1, 4.8 times more Vitamin B2, 1.4 times more Vitamin B3 and 9.2 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 pound of Snacks, pretzels, hard, plain, made with unenriched flour, salted have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, pretzels, hard, plain, made with unenriched flour, salted have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Snacks, pretzels, hard, plain, made with unenriched flour, salted:

• 1 pound of Baked Potato Flesh has 2.7 times more Potassium and 22.9 times more Water than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While 1 lb of Snacks, pretzels, hard, plain, made with unenriched flour, salted contains 7.2 times more Calcium, 4.8 times more Iron, 1.4 times more Magnesium, 11.1 times more Manganese, 2.3 times more Phosphorus, 19.3 times more Selenium, 343 times more Sodium and 2.9 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, pretzels, hard, plain, made with unenriched flour, 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 lb of Snacks, pretzels, hard, plain, made with unenriched flour, salted contains 4.1 times more Energy, 35 times more Fat, 28.8 times more Saturated Fat, 6 times more Omega 3, 35.9 times more Omega 6, 3.7 times more Carbohydrate, 1.9 times more Fiber and 4.6 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6