Comparing Nutrients in 5 ounces Snack, Mixed Berry Bar VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Snack, Mixed Berry Bar	Baked Red Potatoes	Recommended Dietary Allowance
Energy	18.7% 543kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	17% 5.45g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	51.5% 37.3g	2.8% 2.03g	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	NA	0.86% 0.62g	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	NA	% 0.78g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	29.5% 11g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	23% 0.3mg	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	9.92% 39.7μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	30% 0.72μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.94% 0.85mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.47% 2.83IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.74% 0.41mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	15% 149mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	27.4% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.41% 16.3μg	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	33.5% 2.68mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	10.7% 0.25mg	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	69.5% 486mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	42.2% 634mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	34% 3.74mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.59% 22g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snack, Mixed Berry Bar vs Baked Red Potatoes:

• Snack, Mixed Berry Bar has 27 times more Vitamin A, 3.9 times more Vitamin B1, 5.7 times more Vitamin B2, 3.2 times more Vitamin B5, more Vitamin B12 and 3.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B3, 1.8 times more Vitamin B6, 21 times more Vitamin C and 1.8 times more Vitamin K than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 5 oz.
• Both Snack, Mixed Berry Bar as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snack, Mixed Berry Bar vs Baked Red Potatoes:

• Snack, Mixed Berry Bar has 11.7 times more Calcium, 1.4 times more Copper, 2.7 times more Iron, 3.3 times more Magnesium, 11.3 times more Manganese, 4.8 times more Phosphorus, 37.3 times more Sodium and 6.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.9 times more Water than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Baked Whole Red Potatoes have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snack, Mixed Berry Bar has 4.4 times more Energy, 70.2 times more Fat, 96.2 times more Saturated Fat, 8.3 times more Omega 3, 39.4 times more Omega 6, 3 times more Carbohydrate, 18.4 times more Sugars, 4.4 times more Fiber and 5.7 times more Protein than Baked Whole Red Potatoes.
• Both Snack, Mixed Berry Bar as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.