Comparing Nutrients in 500 calories Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut VS Baked White Potatoes

Weight per 500 calories

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut: 103g
• Baked White Potatoes: 544g

Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 5.3 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 - Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.5g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	22% 7.04g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	37.8% 0.6g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	27.5% 4.67g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	88% 115g	130g per day for Men 19-50 years
Sugars	47% 34g	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	7.84% 2.98g	30% 11.4g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	16% 146μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	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	14% 56.5μg	51.6% 207μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10.7% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.34% 0.31mg	76% 68.5mg	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	47% 7.07mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5.85% 58.5mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	38.7% 0.35mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	18.5% 1.48mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	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	40% 279mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	18.7% 10.3μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Baked White Potatoes:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 26.8 times more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, more Vitamin B12 and 32.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Vitamin B3, 3.1 times more Vitamin B5, 3.5 times more Vitamin B6, 3.7 times more Vitamin B9 and 222.3 times more Vitamin C than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Baked Whole White Potatoes have similar amounts of Vitamin K per 500 kcal.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut vs Baked White Potatoes:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 3.8 times more Selenium and 11.2 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Copper, 2.4 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 7.4 times more Potassium and 107.9 times more Water than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Baked Whole White Potatoes have similar amounts of Calcium, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have 28.8 times more Fat, 32.4 times more Saturated Fat, 7.4 times more Omega 3, 17.5 times more Omega 6 and 4.1 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Carbohydrate and 3.8 times more Fiber than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut and Baked Whole White Potatoes have similar amounts of Energy and Protein per 500 kcal.
• Both Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.