Comparing Nutrients in 1 pound Baked Potato Flesh VS Snacks, trail mix, regular

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, trail mix, regular	11%	53%	36%

Macro Nutrients

	Baked Potato Flesh	Snacks, trail mix, regular	Recommended Dietary Allowance
Energy	14.5% 422kcal	72.3% 2096kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	256% 43.5g	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	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	NA	38g per day for Men 19-50 years
Protein	16% 8.9g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, trail mix, regular	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	39.7% 0.48mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	81% 4.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	104% 1.35mg	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	80.5% 322μg	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	7.06% 6.35mg	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, trail mix, regular	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	496% 4.47mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	171% 717mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	204% 4.7mg	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	224% 1565mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	91% 3107mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	69.2% 1039mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.13% 41.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, trail mix, regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Snacks, trail mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Snacks, trail mix, regular:

• 1 pound of Baked Potato Flesh has 9.1 times more Vitamin C than Snacks, trail mix, regular.
• While 1 lb of Snacks, trail mix, regular contains 4.4 times more Vitamin B1, 9.4 times more Vitamin B2, 3.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 7.9 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, trail mix, regular provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 pound of Snacks, trail mix, regular have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, trail mix, regular have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Snacks, trail mix, regular:

• 1 pound of Baked Potato Flesh has 8.2 times more Water than Snacks, trail mix, regular.
• While 1 lb of Snacks, trail mix, regular contains 15.6 times more Calcium, 4.6 times more Copper, 8.7 times more Iron, 6.3 times more Magnesium, 6.4 times more Manganese, 6.9 times more Phosphorus, 1.8 times more Potassium, 45.8 times more Sodium and 11.1 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, trail mix, regular contains 5 times more Energy, 294 times more Fat, 213.5 times more Saturated Fat, 7 times more Omega 3, 299.4 times more Omega 6, 2.1 times more Carbohydrate and 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