Comparing Nutrients in 5 ounces Baked White Potatoes VS Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	4%	18%	78%

Macro Nutrients

	Baked White Potatoes	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Energy	4.5% 130kcal	20% 578kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	9.23% 2.95g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	15% 2.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	86.3% 112g	130g per day for Men 19-50 years
Sugars	3% 2.17g	57% 41.3g	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	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	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	5.67% 0.068mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	9.43% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	13.3% 0.17mg	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	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0.79% 0.71mg	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	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Recommended Dietary Allowance
Calcium	1.4% 14mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	48.4% 0.44mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	85.6% 1.97mg	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	30.8% 215mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	29.6% 444mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.24% 8.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar:

• Baked Whole White Potatoes have 1.4 times more Vitamin B3, 1.7 times more Vitamin B6, 2.2 times more Vitamin B9 and 25.2 times more Vitamin C than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 3.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B5, more Vitamin B12 and 55.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have similar amounts of Vitamin K per 5 oz.
• Both Baked Whole White Potatoes as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar 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, QUAKER, chewy, 90 Calorie Bar:

• Baked Whole White Potatoes have 2.4 times more Potassium and 12.1 times more Water than Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar.
• While Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 33.3 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 7.3 times more Manganese, 2 times more Phosphorus, 20.2 times more Selenium, 44.7 times more Sodium and 3.5 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar contain 4.4 times more Energy, 55.5 times more Fat, 52.1 times more Saturated Fat, 8.6 times more Omega 3, 36.7 times more Omega 6, 3.8 times more Carbohydrate, 19.1 times more Sugars, 2 times more Fiber and 2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.