Comparing Nutrients in 1 pound Baked Red Potatoes VS Snacks, taro chips

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, taro chips	2%	44%	54%

Macro Nutrients

	Baked Red Potatoes	Snacks, taro chips	Recommended Dietary Allowance
Energy	13.6% 395kcal	78% 2259kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	91% 29g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	342% 58g	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	238% 309g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	24% 17.3g	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	86% 32.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, taro chips	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	153% 2mg	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	22.7% 91μg	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	25% 22.7mg	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	343% 51.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	68% 81.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, taro chips	Recommended Dietary Allowance
Calcium	4.1% 41mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	141% 1.27mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	0.2% 0.005mg	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	85% 594mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	101% 3425mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	103% 1551mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Snacks, taro chips:

• Baked Whole Red Potatoes have 1.7 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.5 times more Vitamin C than Snacks, taro chips.
• While Snacks, taro chips contain 2.4 times more Vitamin B1, 2 times more Vitamin B5, 2.1 times more Vitamin B6, 141.8 times more Vitamin E and 6.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snacks, taro chips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Snacks, taro chips:

• Baked Whole Red Potatoes have 173 times more Manganese and 38.3 times more Water than Snacks, taro chips.
• While Snacks, taro chips contain 6.7 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Potassium and 28.5 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Snacks, taro chips have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, taro chips contain 5.7 times more Energy, 166 times more Fat, 160.8 times more Saturated Fat, 4 times more Omega 3, 261.6 times more Omega 6, 3.5 times more Carbohydrate, 2.7 times more Sugars and 4 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Snacks, taro chips have similar amounts of Protein per 1 lb.
• Both Baked Whole Red Potatoes as well as Snacks, taro chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.