Comparing Nutrients in 5 ounces Baked White Potatoes VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Baked White Potatoes	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	4.5% 130kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	2.77% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	84.6% 110g	130g per day for Men 19-50 years
Sugars	3% 2.17g	88.5% 64g	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	14.6% 10.6g	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	% 6.05g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 47.5g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	173% 2.25mg	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	112% 448μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	10.6% 0.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	2.68% 2.4mg	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	0.38% 0.057mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	37% 0.33mg	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	11.3% 0.91mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	15% 106mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.52% 19.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Snacks, granola bar, fruit-filled, nonfat:

• Baked Whole White Potatoes have 1.6 times more Vitamin B1, 3.8 times more Vitamin B3, 7.4 times more Vitamin C and 2.1 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 1.6 times more Vitamin B2, 7.5 times more Vitamin B6, 8.3 times more Vitamin B9, more Vitamin B12 and 5.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Snacks, granola bar, fruit-filled, nonfat:

• Baked Whole White Potatoes have 3.3 times more Calcium, 2.5 times more Potassium and 5.5 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 1.8 times more Copper, 6.3 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus, 16.6 times more Selenium, 2.3 times more Sodium and 4.1 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, fruit-filled, nonfat contain 3.7 times more Energy, 1.3 times more Omega 3, 6.8 times more Omega 6, 3.7 times more Carbohydrate, 29.6 times more Sugars, 20.7 times more Fructose, 3.5 times more Fiber and 2.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.