Comparing Nutrients in 5 ounces Snacks, popcorn, cakes VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, cakes	10%	7%	83%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Snacks, popcorn, cakes	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	18.8% 544kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	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	87.3% 114g	22% 28.5g	130g per day for Men 19-50 years
Sugars	1.4% 1.02g	1.78% 1.3g	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	0.57% 0.41g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.27g	g per day for Men 19-50 years
Fiber	11% 4.1g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	24.6% 13.7g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, cakes	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.2% 8.5mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	32.6% 0.42mg	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	6.38% 25.5μg	3.54% 14μg	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	20.5% 18.4mg	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	2.74% 0.41mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, cakes	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	89.6% 0.81mg	29.6% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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% 2.65mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	53.7% 225mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	8.5% 0.2mg	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	56% 393mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	13.6% 464mg	16% 537mg	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	27.2% 408mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	51.4% 5.66mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, cakes VS Boiled Potato Flesh, Cooked In Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, cakes versus 5 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, popcorn, cakes vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Snacks, popcorn, cakes have 8.9 times more Vitamin B2, 4.2 times more Vitamin B3 and 1.8 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B6 and more Vitamin C than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Snacks, popcorn, cakes have insufficient amounts of Vitamin C
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Snacks, popcorn, cakes as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Snacks, popcorn, cakes vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Snacks, popcorn, cakes have 3 times more Copper, 6 times more Iron, 7.2 times more Magnesium, 7.1 times more Manganese, 6.3 times more Phosphorus, 33 times more Selenium, 72 times more Sodium and 13.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 15.4 times more Water than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Boiled Potato Flesh, Cooked In Skin contain similar levels of Potassium per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Snacks, popcorn, cakes as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, cakes have 4.4 times more Energy, 31 times more Fat, 4 times more Omega 3, 40.9 times more Omega 6, 4 times more Carbohydrate, 1.6 times more Fiber and 5.2 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6