Comparing Nutrients in 5 ounces Snacks, banana chips VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, banana chips	2%	55%	43%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Snacks, banana chips	Baked Red Potatoes	Recommended Dietary Allowance
Energy	25.4% 736kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.6g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	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	63.7% 82.8g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	69% 50g	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	28.7% 11g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Snacks, banana chips	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.85% 0.024mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	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	4.96% 20μg	9.57% 38.3μg	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	9.92% 8.93mg	20% 18mg	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	2.27% 0.34mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, banana chips	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	27.4% 0.25mg	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	22% 1.77mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	11.3% 79.4mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	22.3% 760mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, banana chips vs Baked Red Potatoes:

• Snacks, banana chips have 1.8 times more Vitamin B5, 1.2 times more Vitamin B6 and 3 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.9 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B9, 2 times more Vitamin C and 2.2 times more Vitamin K than Snacks, banana chips.
• Both Snacks, banana chips and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 5 oz.
• Both Snacks, banana chips as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, banana chips vs Baked Red Potatoes:

• Snacks, banana chips have 2 times more Calcium, 1.8 times more Iron, 2.7 times more Magnesium, 9 times more Manganese and 1.9 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Phosphorus and 17.8 times more Water than Snacks, banana chips.
• Both Snacks, banana chips and Baked Whole Red Potatoes have similar amounts of Copper and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, banana chips have 6 times more Energy, 224 times more Fat, 724.3 times more Saturated Fat, 12.7 times more Omega 6, 3 times more Carbohydrate, 24.7 times more Sugars and 4.3 times more Fiber than Baked Whole Red Potatoes.
• Both Snacks, banana chips and Baked Whole Red Potatoes have similar amounts of Protein per 5 oz.
• Both Snacks, banana chips as well as Baked Whole Red Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.