Comparing Nutrients in 1 pound Baked White Potatoes VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Baked White Potatoes	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	14.4% 417kcal	71% 2064kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	80.3% 25.7g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	97% 16.5g	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	210% 273g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	213% 154g	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	51.3% 19.5g	38g per day for Men 19-50 years
Protein	17% 9.53g	69.7% 39g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	126% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	37.4% 5.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	34.4% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	25% 0.33mg	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	20.4% 81.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	230% 34.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	170% 1.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.28% 11.3μg	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	84.5% 6.76mg	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	184% 4.23mg	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	124% 871mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	147% 2204mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.07% 39.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Snacks, granola bars, soft, almond, confectioners coating:

• Baked Whole White Potatoes have 2.9 times more Vitamin B6, 2.1 times more Vitamin B9, 63 times more Vitamin C and 1.8 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 2.1 times more Vitamin B1, 8.4 times more Vitamin B2, more Vitamin B12 and 190 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, granola bars, soft, almond, confectioners coating have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Baked Whole White Potatoes as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Snacks, granola bars, soft, almond, confectioners coating:

• Baked Whole White Potatoes have 1.7 times more Potassium and 8.6 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 13.6 times more Calcium, 2.7 times more Copper, 2.3 times more Iron, 3.5 times more Magnesium, 4.9 times more Manganese, 2.6 times more Phosphorus, 13 times more Selenium, 69.4 times more Sodium and 4 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, soft, almond, confectioners coating contain 4.9 times more Energy, 133.3 times more Fat, 141.7 times more Saturated Fat, 74 times more Omega 6, 2.9 times more Carbohydrate, 22.2 times more Sugars, 2 times more Fiber and 4.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.