Comparing Nutrients in 1 pound Snacks, popcorn, microwave, 94% fat free VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	63% 1823kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	28.5% 27.7g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.37g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	57.7% 9.8g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 345g	70.2% 91g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	5.7% 4.13g	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	0% 0g	1.8% 1.3g	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	% 0g	% 1.54g	g per day for Men 19-50 years
Sucrose	% 2.95g	% 0.86g	g per day for Men 19-50 years
Fiber	162% 61.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	87% 48.6g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.7% 0.68mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.52mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	104% 1.36mg	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	20.4% 81.6μg	11.3% 45.4μg	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	0% 0mg	65.5% 59mg	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	12.4% 1.86mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 224μg	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	163% 13mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	134% 562mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	214% 4.92mg	27.2% 0.63mg	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	197% 1379mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	57% 31.3μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.52% 19g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, 94% fat free VS Boiled Potato Flesh, Cooked In Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, popcorn, microwave, 94% fat free versus 1 lb of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, popcorn, microwave, 94% fat free vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Snacks, popcorn, microwave, 94% fat free has 7.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B9 and 41 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B6 and more Vitamin C than Snacks, popcorn, microwave, 94% fat free.
• 1 pound of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin C
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• Both Snacks, popcorn, microwave, 94% fat free as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Snacks, popcorn, microwave, 94% fat free vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Snacks, popcorn, microwave, 94% fat free has 1.4 times more Copper, 9.3 times more Iron, 5.6 times more Magnesium, 7.9 times more Manganese, 6.9 times more Phosphorus, 23 times more Selenium, 142.8 times more Sodium and 9.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.3 times more Potassium and 18.2 times more Water than Snacks, popcorn, microwave, 94% fat free.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Snacks, popcorn, microwave, 94% fat free as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, popcorn, microwave, 94% fat free has 4.6 times more Energy, 61 times more Fat, 45.5 times more Saturated Fat, 5.5 times more Omega 3, 67.5 times more Omega 6, 3.8 times more Carbohydrate, 7.6 times more Fiber and 5.7 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6