Comparing Nutrients in 5 ounces Baked Potato Flesh VS Snacks, fruit leather, pieces

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, fruit leather, pieces	1%	7%	92%

Macro Nutrients

	Baked Potato Flesh	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Energy	4.55% 132kcal	17.5% 509kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	90% 117g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	113% 81.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	0% 0g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	5.08% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	9.04% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	32.7% 0.43mg	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	3.2% 12.8μg	1.4% 5.67μg	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	20% 18mg	88% 79.4mg	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	0.38% 0.057mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	6.2% 0.5mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	11.3% 0.26mg	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	10% 71mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	6.96% 3.83μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	19% 282mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.47% 17.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, fruit leather, pieces per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Snacks, fruit leather, pieces to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Snacks, fruit leather, pieces:

• 5 ounces of Baked Potato Flesh have 2.4 times more Vitamin B1, 14 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.3 times more Vitamin B9 than Snacks, fruit leather, pieces.
• While 5 oz of Snacks, fruit leather, pieces contain 4.8 times more Vitamin B2, 4.4 times more Vitamin C, 14 times more Vitamin E and 60.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, fruit leather, pieces provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 5 ounces of Snacks, fruit leather, pieces have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Snacks, fruit leather, pieces have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Snacks, fruit leather, pieces:

• 5 ounces of Baked Potato Flesh have 1.3 times more Copper, 1.8 times more Magnesium, 2.1 times more Phosphorus, 2.4 times more Potassium, 1.5 times more Zinc and 6.1 times more Water than Snacks, fruit leather, pieces.
• While 5 oz of Snacks, fruit leather, pieces contain 2.1 times more Iron, 9 times more Selenium and 39.8 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, fruit leather, pieces contain similar levels of Manganese per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• 5 ounces of Snacks, fruit leather, pieces lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Snacks, fruit leather, pieces lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have more Fiber and 2 times more Protein than Snacks, fruit leather, pieces.
• While 5 oz of Snacks, fruit leather, pieces contain 3.9 times more Energy, 26.8 times more Fat, 25 times more Saturated Fat, 12 times more Omega 3, 13.4 times more Omega 6, 3.8 times more Carbohydrate and 33.9 times more Sugars than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Snacks, fruit leather, pieces provide inadequate amounts of Fiber and Protein