Comparing Nutrients in 5 ounces Baked Red Potatoes VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Baked Red Potatoes	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	4.25% 123kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	32.6% 31.7g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	73.8% 12.5g	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	73.5% 96g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	2.37% 1.7g	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	0.31% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 1.26g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	22% 0.29mg	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	7.8% 31μg	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	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	22% 0.51mg	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	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	NA	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	29.3% 439mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.074% 2.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Tortilla chips, yellow, plain, salted:

• Baked Whole Red Potatoes have 1.2 times more Vitamin B9, more Vitamin C and 4.7 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 1.8 times more Vitamin B1 and 37.1 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Tortilla chips, yellow, plain, salted have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Baked Whole Red Potatoes as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Tortilla chips, yellow, plain, salted:

• Baked Whole Red Potatoes have 1.7 times more Copper, 2.6 times more Potassium and 39.5 times more Water than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 11.6 times more Calcium, 1.9 times more Iron, 3 times more Magnesium, 2.1 times more Manganese, 3.3 times more Phosphorus, 25.8 times more Sodium and 3.7 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Tortilla chips, yellow, plain, salted contain 5.7 times more Energy, 148.9 times more Fat, 69.4 times more Saturated Fat, 20.9 times more Omega 3, 180.6 times more Omega 6, 3.4 times more Carbohydrate, 2.6 times more Fiber and 2.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Tortilla chips, yellow, plain, salted have similar amounts of Sugars per 5 oz.
• Both Baked Whole Red Potatoes as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.