Comparing Nutrients in 5 ounces Baked Potato Flesh VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%

Macro Nutrients

	Baked Potato Flesh	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Energy	4.55% 132kcal	23.7% 686kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	46.6% 45.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	27% 8.65g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	93% 16g	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	49% 63.6g	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	NA	38g per day for Men 19-50 years
Protein	4.96% 2.78g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	39% 6.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	27.3% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	28.2% 0.37mg	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	23% 92μg	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	2.05% 1.84mg	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, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	133% 1.2mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	65.5% 1.5mg	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	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 5 ounces of Baked Potato Flesh have 9.8 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 5 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 3.9 times more Vitamin B1, 10.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 7.2 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 5 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 5 ounces of Baked Potato Flesh have 11.4 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 5 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 21.8 times more Calcium, 3.9 times more Copper, 9.7 times more Iron, 6.4 times more Magnesium, 6.6 times more Manganese, 7.7 times more Phosphorus, 1.7 times more Potassium and 10.8 times more Zinc than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 5.2 times more Energy, 319 times more Fat, 234.6 times more Saturated Fat, 8 times more Omega 3, 350.3 times more Omega 6, 2.1 times more Carbohydrate and 7.2 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6