Comparing Nutrients in 1 pound Baked White Potatoes VS Meatless Bacon Bits

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Meatless Bacon Bits	27%	49%	24%

Macro Nutrients

	Baked White Potatoes	Meatless Bacon Bits	Recommended Dietary Allowance
Energy	14.4% 417kcal	74.5% 2159kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	121% 117g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	57.5% 18.4g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	419% 6.7g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	322% 54.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	100% 130g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	0% 0g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	122% 46.3g	38g per day for Men 19-50 years
Protein	17% 9.53g	259% 145g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Meatless Bacon Bits	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	227% 2.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	28% 0.36mg	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	43% 172μg	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	227% 5.44μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	9.58% 8.6mg	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	1.2% 0.18mg	209% 31.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Meatless Bacon Bits	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	272% 2.44mg	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	36.3% 2.9mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	48.6% 340mg	141% 984mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	19.3% 658mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	61% 33.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	535% 8029mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	77% 8.5mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.98% 36.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Meatless Bacon Bits:

• Baked Whole White Potatoes have 2.6 times more Vitamin B6, 6.6 times more Vitamin C and more Vitamin K than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 12.5 times more Vitamin B1, 1.6 times more Vitamin B2, 3.3 times more Vitamin B9, more Vitamin B12 and 172.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Meatless Bacon Bits have similar amounts of Vitamin B3 per 1 lb.
• Both Baked Whole White Potatoes as well as Meatless Bacon Bits have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Meatless Bacon Bits:

• Baked Whole White Potatoes have 3.8 times more Potassium and 9.4 times more Water than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 10.1 times more Calcium, 4.2 times more Copper, 3.5 times more Magnesium, 2.9 times more Phosphorus, 14.8 times more Selenium, 252.9 times more Sodium and 5.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Meatless Bacon Bits have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have more Sugars than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 5.2 times more Energy, 172.7 times more Fat, 101.4 times more Saturated Fat, 98.6 times more Omega 3, 246.3 times more Omega 6, 1.4 times more Carbohydrate, 4.9 times more Fiber and 15.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Meatless Bacon Bits have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.