Comparing Nutrients in 5 ounces Baked Red Potatoes VS Potato chips, without salt, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Potato chips, without salt, reduced fat	6%	38%	56%

Macro Nutrients

	Baked Red Potatoes	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Energy	4.25% 123kcal	24% 690kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	30.4% 29.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	89.6% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	74% 96g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	0.43% 0.31g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	73% 0.95mg	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	9.57% 38.3μg	3.54% 14μg	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	40.5% 36.4mg	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	0.76% 0.11mg	51.7% 7.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	55% 0.49mg	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	12.4% 0.99mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	14.6% 102mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Potato chips, without salt, reduced fat:

• Baked Whole Red Potatoes have 2.7 times more Vitamin B9 than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 2.9 times more Vitamin B1, 5.4 times more Vitamin B2, 4.4 times more Vitamin B3, 3.2 times more Vitamin B6, 2 times more Vitamin C, 68.4 times more Vitamin E and 4.8 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Potato chips, without salt, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Potato chips, without salt, reduced fat:

• Baked Whole Red Potatoes have 76.7 times more Water than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 2.3 times more Calcium, 2 times more Copper, 1.9 times more Iron, 3.2 times more Magnesium, 2.7 times more Phosphorus, 3.2 times more Potassium and 2.5 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole Red Potatoes have 6.5 times more Sugars than Potato chips, without salt, reduced fat.
• While Potato chips, without salt, reduced fat contain 5.6 times more Energy, 138.7 times more Fat, 104 times more Saturated Fat, 12.7 times more Omega 3, 219.4 times more Omega 6, 3.5 times more Carbohydrate, 3.4 times more Fiber and 3.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Potato chips, without salt, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.