Comparing Nutrients in 1 pound Snacks, granola bars, hard, plain VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Snacks, granola bars, hard, plain	Baked Red Potatoes	Recommended Dietary Allowance
Energy	73.7% 2136kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	33.6% 10.8g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	320% 54.4g	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	225% 292g	68.4% 89g	130g per day for Men 19-50 years
Sugars	179% 130g	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	63.3% 24g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	82% 46g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.8% 3.7mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	74% 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	26% 104μg	30.6% 122μg	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	4.54% 4.1mg	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	63.2% 9.5mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66.2μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	27.7% 277mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	87.7% 0.79mg	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	167% 13.4mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	350% 8.06mg	34% 0.78mg	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	179% 1256mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	134% 73.5μg	NA	55μg per day for Men 19-50 years
Sodium	89% 1334mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, granola bars, hard, plain vs Baked Red Potatoes:

• Snacks, granola bars, hard, plain have 3.7 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B5, 26.1 times more Vitamin E and 5.2 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Vitamin B6 and 14 times more Vitamin C than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Snacks, granola bars, hard, plain as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, granola bars, hard, plain vs Baked Red Potatoes:

• Snacks, granola bars, hard, plain have 6.8 times more Calcium, 2.3 times more Copper, 4.2 times more Iron, 3.5 times more Magnesium, 10.3 times more Manganese, 3.8 times more Phosphorus, 24.5 times more Sodium and 5.1 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Potassium and 19.7 times more Water than Snacks, granola bars, hard, plain.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, hard, plain have 5.4 times more Energy, 132 times more Fat, 59.3 times more Saturated Fat, 4 times more Omega 3, 244.7 times more Omega 6, 3.3 times more Carbohydrate, 20 times more Sugars, 2.9 times more Fiber and 4.4 times more Protein than Baked Whole Red Potatoes.
• Both Snacks, granola bars, hard, plain as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.