Comparing Nutrients in 1 pound Snack, Pretzel, hard chocolate coated VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Baked White Potatoes	Recommended Dietary Allowance
Energy	73% 2118kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	82.5% 80g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	122% 39g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	84.5% 1.35g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	67.3% 11.4g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 318g	73.6% 96g	130g per day for Men 19-50 years
Sugars	243% 176g	9.57% 6.94g	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	NA	2.25% 1.63g	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	NA	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	41.8% 16g	25% 9.53g	38g per day for Men 19-50 years
Protein	57% 32g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	73.6% 0.96mg	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	84% 336μg	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	60.5% 1.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	63.5% 57mg	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	18.7% 2.8mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Baked White Potatoes	Recommended Dietary Allowance
Calcium	64% 640mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.53μg	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	144% 11.5mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	37.3% 0.86mg	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	83% 581mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	26.5% 903mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	120% 65.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	149% 2241mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.38% 14g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snack, Pretzel, hard chocolate coated vs Baked White Potatoes:

• Snack, Pretzel, hard chocolate coated has 25 times more Vitamin A, 7.5 times more Vitamin B1, 7.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B9, more Vitamin B12, 15.5 times more Vitamin E and 4.1 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.8 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 1 lb.
• Both Snack, Pretzel, hard chocolate coated as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snack, Pretzel, hard chocolate coated vs Baked White Potatoes:

• Snack, Pretzel, hard chocolate coated has 14.1 times more Calcium, 2.1 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 1.7 times more Phosphorus, 29 times more Selenium, 70.6 times more Sodium and 3.8 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Potassium and 24.7 times more Water than Snack, Pretzel, hard chocolate coated.

Comparison of macro-nutrients per 1 pound:

• Snack, Pretzel, hard chocolate coated has 5.1 times more Energy, 117.6 times more Fat, 215.3 times more Saturated Fat, 19.9 times more Omega 3, 51.5 times more Omega 6, 3.3 times more Carbohydrate, 25.4 times more Sugars, 1.7 times more Fiber and 3.4 times more Protein than Baked Whole White Potatoes.
• Both Snack, Pretzel, hard chocolate coated as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.