Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Snacks, rice cakes, brown rice, buckwheat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	13.6% 395kcal	59.4% 1724kcal	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	9.07% 2.9g	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	28% 4.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	279% 363g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	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	1.8% 1.3g	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	% 1.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	NA	38g per day for Men 19-50 years
Protein	15% 8.5g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	230% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	105% 5.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	45.4% 0.59mg	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	24% 95μg	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	65.5% 59mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	192% 1.72mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	64.6% 5.17mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	1219% 28mg	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	28.5% 200mg	246% 1724mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	9.44% 349g	0.72% 26.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Snacks, rice cakes, brown rice, buckwheat, unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin versus 1 lb of Snacks, rice cakes, brown rice, buckwheat, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Potato Flesh, Cooked In Skin vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 1.9 times more Vitamin B1, 2.3 times more Vitamin B6 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 1 lb of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 5.2 times more Vitamin B2, 5.6 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 1 pound of Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 1.3 times more Potassium and 13 times more Water than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 1 lb of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 2 times more Copper, 3.7 times more Iron, 6.9 times more Magnesium, 44.8 times more Manganese, 8.6 times more Phosphorus, 54.7 times more Selenium and 8.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Snacks, rice cakes, brown rice, buckwheat, unsalted lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 4.4 times more Energy, 35 times more Fat, 24.6 times more Saturated Fat, 7 times more Omega 3, 32.8 times more Omega 6, 4 times more Carbohydrate and 4.8 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6