Comparing Nutrients in 500 calories Baked Red Potatoes VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Weight per 500 calories

• Baked Red Potatoes: 575g
• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors: 127g

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 4.5 times more energy per unit of mass than Baked Whole Red Potatoes, which is high in comparison to other foods. Baked Red Potatoes having average energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Baked Red Potatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	3.58% 0.057g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	9.15% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	58.3% 76g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	48% 34.7g	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	3.5% 2.53g	NA	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	40.6% 22.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	7.07% 63.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	8.04% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	105% 1.37mg	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	38.8% 155μg	68.4% 274μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	171% 4.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.5% 72.4mg	27.3% 24.6mg	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	3.07% 0.46mg	87% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	1.8% 2.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	55.2% 552mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.013% 0.51μg	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	50.3% 4.02mg	82.7% 6.6mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	61.3% 1.4mg	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	59% 414mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.76μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	41.2% 618mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	12% 441g	0.32% 12g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Snacks, Granola Bar, KASHI GOLEAN, Crunchy, Mixed Flavors Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 500 calories of Baked Red Potatoes have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.8 times more Vitamin B3, 4.9 times more Vitamin B5, 2.9 times more Vitamin C and 7.4 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 500 kcal of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 1.8 times more Vitamin B9, more Vitamin B12 and 28.4 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin E
• 500 calories of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin B5 and Vitamin K
• Both Baked Whole Red Potatoes as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin A and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 500 calories of Baked Red Potatoes have 1.5 times more Magnesium, 1.2 times more Phosphorus, 8.2 times more Potassium and 36.7 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 500 kcal of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 10.7 times more Calcium, 1.6 times more Iron, 1.4 times more Manganese, 9 times more Sodium and 2.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain similar levels of Copper per 500 calories.
• 500 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 1.5 times more Carbohydrate and 1.4 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 500 kcal of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 13.6 times more Fat, 25.9 times more Saturated Fat, 4.2 times more Sugars and 1.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors offer comparable quantities of Energy per 500 calories.
• Both Baked Whole Red Potatoes as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.