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

Weight per 500 calories

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors: 112g
• Baked Red Potatoes: 575g

Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 5.1 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	87% 1.4g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	86.6% 113g	130g per day for Men 19-50 years
Sugars	31% 22.4g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	29.5% 11.2g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	30% 17g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.12% 1.12μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.4% 0.54mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.2% 0.6mg	94% 1.2mg	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	22.7% 91μg	38.8% 155μg	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	80.5% 72.4mg	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	17% 2.58mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.16% 11μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0% 0mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0.003% 0.11μg	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	38% 3.03mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	43.2% 0.99mg	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	53.3% 373mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	38.5% 21μg	NA	55μg per day for Men 19-50 years
Sodium	30% 448mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.083% 3.07g	12% 441g	3700g per day for Men 19-50 years

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

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 1.3 times more Vitamin B1 and 5.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Vitamin B2, 3.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin K than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 3.5 times more Manganese, 6.5 times more Sodium and 1.4 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 5.1 times more Potassium and 143.4 times more Water than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Baked Whole Red Potatoes have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 19.5 times more Fat, 7 times more Saturated Fat, 16.1 times more Omega 3, 15 times more Omega 6, 2.7 times more Sugars and 1.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Carbohydrate than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors and Baked Whole Red Potatoes have similar amounts of Energy and Fiber per 500 kcal.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.