Comparing Nutrients in 5 ounces Baked White Potatoes VS Snacks, popcorn, caramel-coated, without peanuts

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, popcorn, caramel-coated, without peanuts	3%	26%	71%

Macro Nutrients

	Baked White Potatoes	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Energy	4.5% 130kcal	21% 611kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	34% 5.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	86.2% 112g	130g per day for Men 19-50 years
Sugars	3% 2.17g	104% 75.4g	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	19.4% 7.37g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	7.68% 0.092mg	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	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	3.05% 0.04mg	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	1.77% 7.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	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	0.38% 0.057mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	14.8% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	18.7% 0.17mg	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	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	13.6% 0.31mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	19.5% 292mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Snacks, popcorn, caramel-coated, without peanuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked White Potatoes versus 5 oz of Snacks, popcorn, caramel-coated, without peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Snacks, popcorn, caramel-coated, without peanuts:

• 5 ounces of Baked White Potatoes have 4.7 times more Vitamin B5, 7.5 times more Vitamin B6, 7.6 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, caramel-coated, without peanuts.
• While 5 oz of Snacks, popcorn, caramel-coated, without peanuts contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 30 times more Vitamin E and 4.6 times more Vitamin K than Baked Whole White Potatoes.
• 5 ounces of Baked White Potatoes have insufficient amounts of Vitamin E
• 5 ounces of Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Baked Whole White Potatoes as well as Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked White Potatoes vs Snacks, popcorn, caramel-coated, without peanuts:

• 5 ounces of Baked White Potatoes have 5 times more Potassium and 26.9 times more Water than Snacks, popcorn, caramel-coated, without peanuts.
• While 5 oz of Snacks, popcorn, caramel-coated, without peanuts contain 4.3 times more Calcium, 2.7 times more Iron, 1.3 times more Magnesium, 7.2 times more Selenium, 29.4 times more Sodium and 1.7 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Snacks, popcorn, caramel-coated, without peanuts contain similar levels of Copper, Manganese and Phosphorus per five ounces.
• 5 ounces of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, popcorn, caramel-coated, without peanuts contain 4.7 times more Energy, 85.3 times more Fat, 90.3 times more Saturated Fat, 26.7 times more Omega 3, 83.1 times more Omega 6, 3.8 times more Carbohydrate, 34.8 times more Sugars, 2.5 times more Fiber and 1.8 times more Protein than Baked Whole White Potatoes.
• 5 ounces of Baked White Potatoes provide inadequate amounts of Omega 3 and Omega 6