Comparing Nutrients in 5 ounces Snacks, popcorn, air-popped (Unsalted) VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Baked Potato Flesh	Recommended Dietary Allowance
Energy	18.7% 541kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	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	85% 110g	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	56.3% 21.4g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	30.4% 17g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Baked Potato Flesh	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	24% 0.29mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	8.15% 32.6μg	3.2% 12.8μg	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	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, popcorn, air-popped (Unsalted)	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	47% 3.77mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	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	60.7% 425mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.88mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped (Unsalted) VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, air-popped (Unsalted) 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, popcorn, air-popped (Unsalted) vs Baked Potato Flesh:

• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have 1.9 times more Vitamin B1, 13.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.6 times more Vitamin B9 than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 1.3 times more Vitamin B5 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Baked Potato Flesh provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin C
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Snacks, popcorn, air-popped (Unsalted) as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, popcorn, air-popped (Unsalted) vs Baked Potato Flesh:

• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have 2 times more Copper, 7.6 times more Iron, 5.2 times more Magnesium, 5.9 times more Manganese, 6 times more Phosphorus, 33 times more Selenium and 11.9 times more Zinc than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 1.3 times more Potassium and 18.4 times more Water than Snacks, popcorn, air-popped (Unsalted).
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Snacks, popcorn, air-popped (Unsalted) as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, air-popped (Unsalted) have 4.1 times more Energy, 42 times more Fat, 6 times more Omega 3, 57.5 times more Omega 6, 3.6 times more Carbohydrate, 10.1 times more Fiber and 6.1 times more Protein than Baked Potato Flesh.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6