Comparing Nutrients in 5 ounces Boiled Potato Flesh, Cooked In Skin VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	4.25% 123kcal	22.3% 648kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	34% 11g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	77.3% 100g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	76% 55g	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	0.57% 0.41g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.6% 0.42mg	18.8% 0.24mg	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	3.54% 14μg	3.2% 12.8μg	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	20.5% 18.4mg	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	0.094% 0.014mg	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	47.6% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	5.5% 0.44mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	34.6% 0.8mg	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	8.9% 62.4mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	16% 537mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	37.4% 20.6μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	53.8% 807mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Potato Flesh, Cooked In Skin versus 5 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Potato Flesh, Cooked In Skin vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 1.8 times more Vitamin B3, 1.7 times more Vitamin B6 and 26 times more Vitamin C than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 5 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 10 times more Vitamin B2, 1.5 times more Vitamin B5, 62 times more Vitamin E and 5 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 5 ounces of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Potato Flesh, Cooked In Skin vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 5 ounces of Boiled Potato Flesh, Cooked In Skin have 1.7 times more Potassium and 30.8 times more Water than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 5 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 14.8 times more Calcium, 1.6 times more Copper, 6.5 times more Iron, 1.9 times more Magnesium, 4.1 times more Manganese, 3.3 times more Phosphorus, 48.3 times more Selenium, 142.3 times more Sodium and 3.1 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 5.3 times more Energy, 167 times more Fat, 295.4 times more Saturated Fat, 16 times more Omega 3, 62.2 times more Omega 6, 3.5 times more Carbohydrate, 42.6 times more Sugars, 1.3 times more Fiber and 4 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6