Comparing Nutrients in 5 ounces Snacks, popcorn, caramel-coated, with peanuts VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, caramel-coated, with peanuts	6%	17%	77%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Snacks, popcorn, caramel-coated, with peanuts	Baked White Potatoes	Recommended Dietary Allowance
Energy	19.6% 567kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	26.8% 4.55g	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	88% 114g	23% 30g	130g per day for Men 19-50 years
Sugars	88.7% 64.3g	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	14% 5.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	16% 9.07g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, caramel-coated, with peanuts	Baked White 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	6.02% 0.072mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	5.67% 22.7μg	13.5% 54μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.03% 1.2mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, caramel-coated, with peanuts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	9.36% 94mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	46.8% 0.42mg	20% 0.18mg	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	69.3% 5.54mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	11.6% 0.27mg	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	25.7% 180mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	16.7% 251mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, popcorn, caramel-coated, with peanuts vs Baked White Potatoes:

• Snacks, popcorn, caramel-coated, with peanuts have 2.9 times more Vitamin B2, 1.3 times more Vitamin B3, 21.3 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, caramel-coated, with peanuts.
• Both Snacks, popcorn, caramel-coated, with peanuts and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Snacks, popcorn, caramel-coated, with peanuts as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, popcorn, caramel-coated, with peanuts vs Baked White Potatoes:

• Snacks, popcorn, caramel-coated, with peanuts have 6.6 times more Calcium, 2.3 times more Copper, 6.1 times more Iron, 3 times more Magnesium, 4 times more Manganese, 1.7 times more Phosphorus, 7.8 times more Selenium, 25.3 times more Sodium and 3.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Potassium and 22.9 times more Water than Snacks, popcorn, caramel-coated, with peanuts.

Comparison of macro-nutrients per 5 ounces:

• Snacks, popcorn, caramel-coated, with peanuts have 4.3 times more Energy, 52 times more Fat, 26 times more Saturated Fat, 4 times more Omega 3, 65.5 times more Omega 6, 3.8 times more Carbohydrate, 29.6 times more Sugars, 1.8 times more Fiber and 3 times more Protein than Baked Whole White Potatoes.
• Both Snacks, popcorn, caramel-coated, with peanuts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.