Comparing Nutrients in 5 ounces Baked White Potatoes VS Formulated bar, POWER BAR, chocolate

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Baked White Potatoes	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	4.5% 130kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	76% 99g	130g per day for Men 19-50 years
Sugars	3% 2.17g	58.8% 42.6g	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	0.7% 0.51g	31.3% 22.7g	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	% 0.89g	% 17g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0.74g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Formulated bar, POWER BAR, chocolate	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	5.67% 0.068mg	952% 11.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	289% 46.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	451% 22.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	240% 3.1mg	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	13.5% 54μg	218% 872μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	331% 7.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	145% 131mg	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	0.38% 0.057mg	78.2% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	1.4% 14mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	225% 2.03mg	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	11.3% 0.91mg	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	83.7% 352mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	99% 2.3mg	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	15% 106mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	128% 14mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Formulated bar, POWER BAR, chocolate:

• Baked Whole White Potatoes have 2.5 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 167.9 times more Vitamin B1, 44.7 times more Vitamin B2, 21.3 times more Vitamin B3, 41.5 times more Vitamin B5, 10.4 times more Vitamin B6, 16.2 times more Vitamin B9, more Vitamin B12, 7.3 times more Vitamin C and 207 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Formulated bar, POWER BAR, chocolate:

• Baked Whole White Potatoes have 1.5 times more Potassium and 7.7 times more Water than Formulated bar, POWER BAR, chocolate.
• While Formulated bar, POWER BAR, chocolate contains 50.4 times more Calcium, 11.3 times more Copper, 18.3 times more Iron, 9.2 times more Magnesium, 8.5 times more Manganese, 8.2 times more Phosphorus, 15.6 times more Selenium, 44 times more Sodium and 28.5 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Formulated bar, POWER BAR, chocolate contains 3.9 times more Energy, 20.7 times more Fat, 33 times more Saturated Fat, 1.7 times more Omega 3, 11.5 times more Omega 6, 3.3 times more Carbohydrate, 19.7 times more Sugars, 44.4 times more Fructose, 2.7 times more Fiber and 6.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.