Comparing Nutrients in 1 pound Baked Red Potatoes VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Baked Red Potatoes	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	13.6% 395kcal	87% 2527kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	156% 151g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	61.6% 19.7g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	440% 74.8g	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	8.82% 6.4g	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	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	52.5% 20g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	73.3% 0.95mg	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	7.94% 31.8μg	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	10% 9.07mg	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	41% 6.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	127% 152μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	4.1% 41mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	125% 1.13mg	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	39.7% 3.18mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	NA	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	119% 835mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	NA	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Snacks, corn-based, extruded, chips, unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Snacks, corn-based, extruded, chips, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Snacks, corn-based, extruded, chips, unsalted:

• 1 pound of Baked Red Potatoes has 3.9 times more Vitamin B9 and 6.3 times more Vitamin C than Snacks, corn-based, extruded, chips, unsalted.
• While 1 lb of Snacks, corn-based, extruded, chips, unsalted contains 1.9 times more Vitamin B1, 3.2 times more Vitamin B2, 17 times more Vitamin E and 12 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, corn-based, extruded, chips, unsalted provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 pound of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• Both Baked Whole Red Potatoes as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Snacks, corn-based, extruded, chips, unsalted:

• 1 pound of Baked Red Potatoes has 2.9 times more Potassium and 76.7 times more Water than Snacks, corn-based, extruded, chips, unsalted.
• While 1 lb of Snacks, corn-based, extruded, chips, unsalted contains 13.8 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 2.5 times more Magnesium, 2.6 times more Phosphorus and 2.1 times more Zinc than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, corn-based, extruded, chips, unsalted contains 6.4 times more Energy, 222.7 times more Fat, 108.6 times more Saturated Fat, 39.8 times more Omega 3, 336.5 times more Omega 6, 2.9 times more Carbohydrate, 2.4 times more Fiber and 2.9 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6