Comparing Nutrients in 5 ounces Baked Potato Flesh VS Snacks, granola bars, hard, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, granola bars, hard, chocolate chip	6%	32%	62%

Macro Nutrients

	Baked Potato Flesh	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Energy	4.55% 132kcal	21.4% 621kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	50.5% 16g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	10% 1.73g	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	78.6% 102g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	21.3% 0.26mg	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	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	6.32% 0.082mg	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	4.6% 18.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	41% 0.37mg	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	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	93% 2.14mg	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	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	32.2% 17.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, granola bars, hard, chocolate chip per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Snacks, granola bars, hard, chocolate chip 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 bars, hard, chocolate chip:

• 5 ounces of Baked Potato Flesh have 2.5 times more Vitamin B3, 5.2 times more Vitamin B6 and 128 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• While 5 oz of Snacks, granola bars, hard, chocolate chip contain 1.7 times more Vitamin B1, 4.8 times more Vitamin B2 and 1.4 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, granola bars, hard, chocolate chip provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 5 ounces of Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Snacks, granola bars, hard, chocolate chip:

• 5 ounces of Baked Potato Flesh have 1.6 times more Potassium and 31.4 times more Water than Snacks, granola bars, hard, chocolate chip.
• While 5 oz of Snacks, granola bars, hard, chocolate chip contain 15.4 times more Calcium, 8.7 times more Iron, 2.9 times more Magnesium, 9.4 times more Manganese, 4.1 times more Phosphorus, 41.7 times more Selenium, 68.8 times more Sodium and 6.7 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, granola bars, hard, chocolate chip contain similar levels of Copper per five ounces.
• 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 bars, hard, chocolate chip contain 4.7 times more Energy, 163 times more Fat, 438.8 times more Saturated Fat, 5 times more Omega 3, 38.1 times more Omega 6, 3.3 times more Carbohydrate, 2.9 times more Fiber and 3.7 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6