Comparing Nutrients in 5 ounces Baked Red Potatoes VS Snacks, corn-based, extruded, chips, plain

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, corn-based, extruded, chips, plain	4%	54%	42%

Macro Nutrients

	Baked Red Potatoes	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Energy	4.25% 123kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	48.7% 47.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	19% 6.14g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	135% 23g	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	62.4% 81g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	0.53% 0.38g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0.38g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	15% 5.67g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	18.2% 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	9.57% 38.3μg	2.83% 11.3μg	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	0% 0mg	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	68.3% 10.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.84% 73.6μg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	20.5% 0.47mg	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	NA	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.041% 1.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Snacks, corn-based, extruded, chips, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Snacks, corn-based, extruded, chips, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Snacks, corn-based, extruded, chips, plain:

• 5 ounces of Baked Red Potatoes have 1.5 times more Vitamin B1, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, chips, plain.
• While 5 oz of Snacks, corn-based, extruded, chips, plain contain 1.6 times more Vitamin B2, 90.4 times more Vitamin E and 2.3 times more Vitamin K than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 5 ounces of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Snacks, corn-based, extruded, chips, plain:

• 5 ounces of Baked Red Potatoes have 1.7 times more Copper, 3.8 times more Potassium and 71.7 times more Water than Snacks, corn-based, extruded, chips, plain.
• While 5 oz of Snacks, corn-based, extruded, chips, plain contain 15.3 times more Calcium, 1.7 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 2.7 times more Phosphorus, 42.8 times more Sodium and 3.2 times more Zinc than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, corn-based, extruded, chips, plain contain 6.2 times more Energy, 222.4 times more Fat, 108.3 times more Saturated Fat, 18.5 times more Omega 3, 329.3 times more Omega 6, 2.9 times more Carbohydrate, 2.2 times more Fiber and 2.7 times more Protein than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6