Comparing Nutrients in 1 pound Baked Red Potatoes VS Snacks, granola bars, hard, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	Baked Red Potatoes	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Energy	13.6% 395kcal	75.5% 2191kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	45.4% 14.5g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	319% 54.2g	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	217% 283g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	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	34.6% 13g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	56% 8.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	33.5% 0.44mg	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	20.4% 81.6μg	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	1% 0.91mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	4.1% 41mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	110% 0.99mg	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	136% 11mg	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	182% 4.2mg	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	90% 630mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	85.6% 1284mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.28% 10.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Snacks, granola bars, hard, peanut butter:

• Baked Whole Red Potatoes have 2.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 63 times more Vitamin C than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 2.9 times more Vitamin B1 and 1.8 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Snacks, granola bars, hard, peanut butter have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Baked Whole Red Potatoes as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Snacks, granola bars, hard, peanut butter:

• Baked Whole Red Potatoes have 1.9 times more Potassium and 33.3 times more Water than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 4.6 times more Calcium, 1.3 times more Copper, 3.4 times more Iron, 2 times more Magnesium, 5.3 times more Manganese, 1.9 times more Phosphorus, 23.6 times more Sodium and 3.1 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, hard, peanut butter contain 5.6 times more Energy, 158.7 times more Fat, 80 times more Saturated Fat, 7.3 times more Omega 3, 243.9 times more Omega 6, 3.2 times more Carbohydrate, 1.6 times more Fiber and 4.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.