Comparing Nutrients in 500 calories Snacks, granola bites, mixed flavors VS Baked White Potatoes

Weight per 500 calories

• Snacks, granola bites, mixed flavors: 111g
• Baked White Potatoes: 544g

Snacks, granola bites, mixed flavors have 4.9 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 bites, mixed flavors or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bites, mixed flavors	6%	35%	59%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Snacks, granola bites, mixed flavors	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	34.3% 11g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	15.7% 0.25g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	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	56.5% 73.5g	88% 115g	130g per day for Men 19-50 years
Sugars	46% 33.3g	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	16.6% 6.3g	30% 11.4g	38g per day for Men 19-50 years
Protein	14% 7.95g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bites, mixed flavors	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.25% 2.2μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.98% 0.5mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	9.15% 36.6μg	51.6% 207μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.23% 0.078μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.25% 0.22mg	76% 68.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.18% 1.1IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.6% 2.8mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.4% 10μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bites, mixed flavors	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.55% 45.5mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	0.008% 0.33μg	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	21.6% 1.73mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	34.2% 239mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	40.3% 22μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	12.3% 185mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.24% 8.74g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, granola bites, mixed flavors vs Baked White Potatoes:

• Snacks, granola bites, mixed flavors have 12.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B2, 3.2 times more Vitamin B3, 4.2 times more Vitamin B5, 7.2 times more Vitamin B6, 5.6 times more Vitamin B9, 308.8 times more Vitamin C and 1.5 times more Vitamin K than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Snacks, granola bites, mixed flavors as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bites, mixed flavors vs Baked White Potatoes:

• Snacks, granola bites, mixed flavors have 1.8 times more Manganese, 8.2 times more Selenium and 4.9 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 1.7 times more Phosphorus, 9.4 times more Potassium and 46.9 times more Water than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Baked Whole White Potatoes have similar amounts of Calcium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, granola bites, mixed flavors have 23.8 times more Fat, 50.4 times more Saturated Fat, 3.1 times more Omega 3, 9.7 times more Omega 6 and 4 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Carbohydrate, 1.8 times more Fiber and 1.4 times more Protein than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Snacks, granola bites, mixed flavors as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.