Comparing Nutrients in 5 ounces Baked Potato Flesh VS Snacks, granola bar, with coconut, chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%

Macro Nutrients

	Baked Potato Flesh	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Energy	4.55% 132kcal	26% 753kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	47% 45.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	101% 32.2g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	26% 4.4g	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	60% 78.2g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	67% 48.6g	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	23% 8.8g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	13% 7.37g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	13% 0.17mg	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	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0.79% 0.71mg	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	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	50.2% 0.45mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	NA	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	42.3% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	14.4% 215mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, granola bar, with coconut, chocolate coated per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Snacks, granola bar, with coconut, chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Snacks, granola bar, with coconut, chocolate coated:

• 5 ounces of Baked Potato Flesh have 3.3 times more Vitamin B3, 2.5 times more Vitamin B6 and 25.6 times more Vitamin C than Snacks, granola bar, with coconut, chocolate coated.
• While 5 oz of Snacks, granola bar, with coconut, chocolate coated contain 1.3 times more Vitamin B1, 3.8 times more Vitamin B2, more Vitamin B12 and 7.5 times more Vitamin E than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, granola bar, with coconut, chocolate coated provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin E
• 5 ounces of Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Snacks, granola bar, with coconut, chocolate coated:

• 5 ounces of Baked Potato Flesh have 1.5 times more Potassium and 12.4 times more Water than Snacks, granola bar, with coconut, chocolate coated.
• While 5 oz of Snacks, granola bar, with coconut, chocolate coated contain 8.4 times more Calcium, 1.5 times more Copper, 5 times more Iron, 2.2 times more Magnesium, 3.1 times more Phosphorus, 54.7 times more Selenium, 30.4 times more Sodium and 4 times more Zinc than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, granola bar, with coconut, chocolate coated contain 5.7 times more Energy, 322 times more Fat, 873.8 times more Saturated Fat, 96.9 times more Omega 6, 2.6 times more Carbohydrate, 20.2 times more Sugars, 4.1 times more Fiber and 2.7 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Snacks, granola bar, with coconut, chocolate coated provide inadequate amounts of Omega 3 in five ounces.