Comparing Nutrients in 1 pound Snacks, tortilla chips, ranch-flavor VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Baked White Potatoes	Recommended Dietary Allowance
Energy	78.4% 2272kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	66.6% 1.07g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	352% 60g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	73.6% 96g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	2.13% 1.54g	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	% 2g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 4.85g	% 1.8g	g per day for Men 19-50 years
Fiber	47.7% 18g	25% 9.53g	38g per day for Men 19-50 years
Protein	58.2% 32.6g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.4% 2.72mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	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	NA	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Baked White Potatoes	Recommended Dietary Allowance
Calcium	60.8% 608mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	64% 0.58mg	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	78.2% 6.26mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	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	163% 1143mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	157% 2354mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, tortilla chips, ranch-flavor vs Baked White Potatoes:

• Snacks, tortilla chips, ranch-flavor have 1.4 times more Vitamin B2 and 1.6 times more Vitamin B5 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C and 1.9 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Baked Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Snacks, tortilla chips, ranch-flavor vs Baked White Potatoes:

• Snacks, tortilla chips, ranch-flavor have 13.4 times more Calcium, 2.2 times more Iron, 3.2 times more Magnesium, 1.9 times more Manganese, 3.4 times more Phosphorus, 14.6 times more Selenium, 74.1 times more Sodium and 4.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Copper, 2.1 times more Potassium and 24 times more Water than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 1 pound:

• Snacks, tortilla chips, ranch-flavor have 5.4 times more Energy, 164.2 times more Fat, 88.5 times more Saturated Fat, 15.7 times more Omega 3, 269.3 times more Omega 6, 3 times more Carbohydrate, 2 times more Sugars, 1.9 times more Fiber and 3.4 times more Protein than Baked Whole White Potatoes.
• Both Snacks, tortilla chips, ranch-flavor as well as Baked Whole White Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.