Comparing Nutrients in 5 ounces Baked Potato Flesh VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Baked Potato Flesh	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	4.55% 132kcal	26% 753kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	43.2% 42g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	37% 12g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	97% 16.5g	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	69.6% 90g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	1.8% 1.3g	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	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	% 1.3g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	50% 0.65mg	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	12.4% 49.6μg	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	50.6% 45.5mg	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	47.6% 7.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	33.8% 40.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	31% 0.28mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	17% 0.39mg	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	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	32.8% 1114mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.08% 2.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, plantain chips, salted per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Snacks, plantain chips, salted:

• 5 ounces of Baked Potato Flesh have 1.6 times more Vitamin B1 and 1.7 times more Vitamin B3 than Snacks, plantain chips, salted.
• While 5 oz of Snacks, plantain chips, salted contain more Vitamin A, 1.9 times more Vitamin B2, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 3.9 times more Vitamin B9, 2.5 times more Vitamin C, 126 times more Vitamin E and 95.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Snacks, plantain chips, salted:

• 5 ounces of Baked Potato Flesh have 36.1 times more Water than Snacks, plantain chips, salted.
• While 5 oz of Snacks, plantain chips, salted contain 2.8 times more Iron, 2.8 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 2 times more Potassium, 40.4 times more Sodium and 1.3 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, plantain chips, salted contain similar levels of Copper per five ounces.
• Both Baked Potatoes Flesh no Salt as well as Snacks, plantain chips, salted lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 1.8 times more Sugars than Snacks, plantain chips, salted.
• While 5 oz of Snacks, plantain chips, salted contain 5.7 times more Energy, 295.9 times more Fat, 320.7 times more Saturated Fat, 7.8 times more Omega 3, 363 times more Omega 6, 3 times more Carbohydrate and 2.3 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, plantain chips, salted offer comparable quantities of Protein per five ounces.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6