Comparing Nutrients in 1 pound Baked White Potatoes VS Snacks, peas, roasted, wasabi-flavored

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Baked White Potatoes	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	14.4% 417kcal	67.6% 1960kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	75% 24g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	48.6% 8.26g	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	217% 282g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	88.3% 64g	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	4.9% 3.54g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 57.6g	g per day for Men 19-50 years
Fiber	25% 9.53g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	17% 9.53g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	110% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	43.5% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	191% 2.5mg	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	156% 626μg	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	1.2% 0.18mg	70% 10.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	190% 228μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	224% 2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	110% 463mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	247% 5.7mg	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	175% 1225mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	98% 3320mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	59.4% 32.7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	91% 1361mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	136% 15mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.85% 31.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Snacks, peas, roasted, wasabi-flavored:

• Baked Whole White Potatoes have more Vitamin C than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 77 times more Vitamin A, 12.8 times more Vitamin B1, 7.3 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6, 3.6 times more Vitamin B9, 57.8 times more Vitamin E and 18.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Snacks, peas, roasted, wasabi-flavored:

• Baked Whole White Potatoes have 10.9 times more Water than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 12.3 times more Calcium, 3.5 times more Copper, 5.9 times more Iron, 3.8 times more Magnesium, 6.6 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Potassium, 14.4 times more Selenium, 42.9 times more Sodium and 9.5 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 pound:

• Snacks, peas, roasted, wasabi-flavored contain 4.7 times more Energy, 94.1 times more Fat, 132.3 times more Saturated Fat, 8.7 times more Omega 3, 37.1 times more Omega 6, 3 times more Carbohydrate, 9.2 times more Sugars, 2.2 times more Fructose, 1.8 times more Fiber and 6.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.