Comparing Nutrients in 5 ounces Baked White Potatoes VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%

Macro Nutrients

	Baked White Potatoes	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Energy	4.5% 130kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	9.75% 9.45g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	14.6% 4.7g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	5.13% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	85.7% 111g	130g per day for Men 19-50 years
Sugars	3% 2.17g	8.25% 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	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	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	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	0.33% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	0.88% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	5.56% 0.072mg	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	0.71% 2.83μg	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	0.47% 0.43mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.004% 0.14μg	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	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	4% 0.092mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	2.88% 98mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	148% 2221mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.26% 9.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Baked Whole White Potatoes have 3.2 times more Vitamin B1, 14.3 times more Vitamin B2, 6.6 times more Vitamin B3, 12.4 times more Vitamin B5, 4.1 times more Vitamin B6, 19 times more Vitamin B9, 42 times more Vitamin C and 5.4 times more Vitamin K than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 26.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Baked Whole White Potatoes have more Calcium, 2.4 times more Copper, 1.4 times more Iron, 3.9 times more Magnesium, 2.9 times more Manganese, 3.6 times more Phosphorus, 7.9 times more Potassium, 3.9 times more Zinc and 10.9 times more Water than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 4.4 times more Selenium and 223.9 times more Sodium than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 4.2 times more Energy, 44.5 times more Fat, 82.7 times more Saturated Fat, 12.6 times more Omega 6, 3.7 times more Carbohydrate, 2.8 times more Sugars, 1.6 times more Fiber and 1.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.