Comparing Nutrients in 1 pound Baked Red Potatoes VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Baked Red Potatoes	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	13.6% 395kcal	83.7% 2427kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	207% 66.2g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	110% 18.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	200% 260g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	1.88% 1.36g	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	2.75% 2g	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	% 2.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 1.36g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	119% 45.4g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	45.8% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	108% 1.4mg	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	30.6% 122μg	17% 68μg	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	63.5% 57mg	0% 0mg	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	2.4% 0.36mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	4.1% 41mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	39.7% 3.18mg	117% 9.34mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	152% 3.5mg	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	46.7% 327mg	178% 1247mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	52.4% 1783mg	3400mg per day for Men 19-50 years
Selenium	NA	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	231% 3461mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.11% 4.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Popcorn, microwave, regular (butter) flavor, made with palm oil per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Popcorn, microwave, regular (butter) flavor, made with palm oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 1 pound of Baked Red Potatoes has 1.5 times more Vitamin B1, 1.7 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin C than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 lb of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 1.5 times more Vitamin B6, 36.4 times more Vitamin E and 1.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Popcorn, microwave, regular (butter) flavor, made with palm oil provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 pound of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 1 pound of Baked Red Potatoes has 1.4 times more Potassium and 85.2 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 lb of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 2.6 times more Calcium, 2.9 times more Iron, 3.9 times more Magnesium, 4.5 times more Manganese, 3.8 times more Phosphorus, 63.6 times more Sodium and 5.8 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Popcorn, microwave, regular (butter) flavor, made with palm oil contain similar levels of Copper per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 6.1 times more Energy, 201.5 times more Fat, 365 times more Saturated Fat, 83.8 times more Omega 6, 2.9 times more Carbohydrate, 5.6 times more Fiber and 3.6 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3 in one pound.