Comparing Nutrients in 5 ounces Snacks, granola bars, soft, uncoated, peanut butter VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, peanut butter	10%	32%	58%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, peanut butter	Baked Potato Flesh	Recommended Dietary Allowance
Energy	21% 604kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	16% 5.17g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	35% 6g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	26.6% 15g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, peanut butter	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	33% 0.43mg	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	11.3% 45.4μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, peanut butter	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	13% 129mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	34% 0.3mg	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	37.7% 3mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	9.92% 0.23mg	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	50.6% 354mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, uncoated, peanut butter VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bars, soft, uncoated, peanut butter versus 5 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter vs Baked Potato Flesh:

• 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 2.2 times more Vitamin B1, 7 times more Vitamin B2, 2.3 times more Vitamin B3, 3.6 times more Vitamin B9 and more Vitamin B12 than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 2.9 times more Vitamin B6 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter.
• Both Snacks, granola bars, soft, uncoated, peanut butter and Baked Potato Flesh provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter have insufficient amounts of Vitamin C
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bars, soft, uncoated, peanut butter vs Baked Potato Flesh:

• 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 18.2 times more Calcium, 3.1 times more Copper, 6.1 times more Iron, 3.4 times more Magnesium, 8.7 times more Manganese, 5 times more Phosphorus, 63 times more Selenium, 81.8 times more Sodium and 6.4 times more Zinc than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 1.3 times more Potassium and 10.3 times more Water than Snacks, granola bars, soft, uncoated, peanut butter.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bars, soft, uncoated, peanut butter have 4.6 times more Energy, 158 times more Fat, 140.4 times more Saturated Fat, 131.9 times more Omega 6, 3 times more Carbohydrate, 2.9 times more Fiber and 5.4 times more Protein than Baked Potato Flesh.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Snacks, granola bars, soft, uncoated, peanut butter as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 in five ounces.