Comparing Nutrients in 5 ounces Snacks, granola bites, mixed flavors VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bites, mixed flavors	6%	35%	59%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Snacks, granola bites, mixed flavors	Baked Red Potatoes	Recommended Dietary Allowance
Energy	22% 639kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	43.8% 14g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	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	72.3% 94g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	58.7% 42.5g	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	21.3% 8.08g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	18% 10g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bites, mixed flavors	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	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	11.7% 46.8μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.24% 1.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.7% 3.56mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bites, mixed flavors	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5.8% 58mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	27.4% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.011% 0.43μg	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	27.6% 2.2mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	43.7% 306mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	NA	55μg per day for Men 19-50 years
Sodium	15.8% 237mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.3% 11g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bites, mixed flavors vs Baked Red Potatoes:

• Snacks, granola bites, mixed flavors have 2.8 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.2 times more Vitamin B9, more Vitamin B12, 31.4 times more Vitamin E and 3.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B6 and 63 times more Vitamin C than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, granola bites, mixed flavors vs Baked Red Potatoes:

• Snacks, granola bites, mixed flavors have 4.6 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 9.7 times more Manganese, 3 times more Phosphorus, 13.9 times more Sodium and 4.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Potassium and 9.7 times more Water than Snacks, granola bites, mixed flavors.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bites, mixed flavors have 5.2 times more Energy, 116.7 times more Fat, 247.2 times more Saturated Fat, 15.1 times more Omega 3, 47.4 times more Omega 6, 3.4 times more Carbohydrate, 21 times more Sugars, 3.2 times more Fiber and 3.1 times more Protein than Baked Whole Red Potatoes.
• Both Snacks, granola bites, mixed flavors as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.