Comparing Nutrients in 1 pound Baked Red Potatoes VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Baked Red Potatoes	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	13.6% 395kcal	75% 2177kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	95% 93g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	123% 39.4g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	184% 31.3g	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	227% 295g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	235% 171g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, granola bar, QUAKER, DIPPS, all flavors	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	28.5% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	40% 0.52mg	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	13.6% 54.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.27% 13.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	127% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	4.1% 41mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.079% 3.18μg	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	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	224% 5.16mg	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	105% 735mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	NA	120% 66.2μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	81.3% 1220mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	49.5% 5.44mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.68% 25.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Baked Whole Red Potatoes have 1.6 times more Vitamin B3, 1.8 times more Vitamin B6, 2.3 times more Vitamin B9, 42 times more Vitamin C and 1.4 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, more Vitamin B12 and 52.4 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Vitamin B5 per 1 lb.
• Both Baked Whole Red Potatoes as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Baked Whole Red Potatoes have 2.4 times more Potassium and 13.8 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 7.2 times more Calcium, 1.7 times more Iron, 2 times more Magnesium, 6.6 times more Manganese, 2.3 times more Phosphorus, 22.4 times more Sodium and 3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bar, QUAKER, DIPPS, all flavors contain 5.5 times more Energy, 136.1 times more Fat, 217.3 times more Saturated Fat, 10.6 times more Omega 3, 140.7 times more Omega 6, 3.3 times more Carbohydrate, 26.3 times more Sugars, 1.8 times more Fiber and 3.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.