Comparing Nutrients in 1 pound Baked Red Potatoes VS Snacks, popcorn, air-popped

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Baked Red Potatoes	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	13.6% 395kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	21.2% 20.6g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	9.03% 2.9g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	60.4% 10.3g	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	271% 353g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	5.44% 3.95g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 3.27g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	173% 65.8g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	105% 58.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	39.3% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	54.8% 0.71mg	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	35% 141μg	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	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	132% 1.2mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	219% 5.05mg	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	232% 1624mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	44% 1492mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	127% 14mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.41% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Snacks, popcorn, air-popped:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B6, more Vitamin C and 2.3 times more Vitamin K than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 10 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.6 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Snacks, popcorn, air-popped have similar amounts of Vitamin B9 per 1 lb.
• Both Baked Whole Red Potatoes as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Snacks, popcorn, air-popped:

• Baked Whole Red Potatoes have 1.7 times more Potassium and 23.1 times more Water than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 1.5 times more Copper, 4.6 times more Iron, 5.1 times more Magnesium, 6.4 times more Manganese, 5 times more Phosphorus and 7.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snacks, popcorn, air-popped have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 1.6 times more Sugars than Snacks, popcorn, air-popped.
• While Snacks, popcorn, air-popped contain 4.4 times more Energy, 30.3 times more Fat, 15.9 times more Saturated Fat, 3.6 times more Omega 3, 46.2 times more Omega 6, 4 times more Carbohydrate, 8.1 times more Fiber and 5.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snacks, popcorn, air-popped have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.