Comparing Nutrients in 500 calories Snack, BALANCE, original bar VS Baked White Potatoes

Weight per 500 calories

• Snack, BALANCE, original bar: 121g
• Baked White Potatoes: 544g

Snack, BALANCE, original bar has 4.5 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Snack, BALANCE, original bar or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Snack, BALANCE, original bar	27%	26%	47%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Snack, BALANCE, original bar	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	4.33% 1.4g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0.42% 1.2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.7g	88% 115g	130g per day for Men 19-50 years
Sugars	58% 42g	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	9.83% 3.73g	30% 11.4g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Snack, BALANCE, original bar	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	200% 1802μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.96mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	158% 2.06mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.7% 11mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.5% 1.07mg	88.2% 1.15mg	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% 152μg	51.6% 207μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	62.2% 1.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	76% 68.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13% 78.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	47% 7.04mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, BALANCE, original bar	Baked White Potatoes	Recommended Dietary Allowance
Calcium	65.4% 654mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	0.003% 0.12μg	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	164% 13mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	44.7% 1.03mg	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	80% 560mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	24% 817mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	20.3% 305mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.24mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.25% 9.35g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snack, BALANCE, original bar vs Baked White Potatoes:

• Snack, BALANCE, original bar has 331.6 times more Vitamin A, 7.5 times more Vitamin B1, 8.8 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B12, more Vitamin D and 32.4 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Vitamin B5, 1.4 times more Vitamin B9, 5.1 times more Vitamin C and 9.4 times more Vitamin K than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Snack, BALANCE, original bar vs Baked White Potatoes:

• Snack, BALANCE, original bar has 12 times more Calcium, 1.3 times more Copper, 3.8 times more Iron, 1.4 times more Phosphorus, 10.3 times more Selenium, 8 times more Sodium and 2.2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.6 times more Potassium and 43.8 times more Water than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Baked Whole White Potatoes have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snack, BALANCE, original bar has 17.7 times more Fat, 2.1 times more Omega 3, 8.3 times more Omega 6, 5.1 times more Sugars and 3 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Carbohydrate and 3.1 times more Fiber than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Snack, BALANCE, original bar as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.