Comparing Nutrients in 5 ounces Snacks, popcorn, microwave, 94% fat free VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Snacks, popcorn, microwave, 94% fat free	Baked Red Potatoes	Recommended Dietary Allowance
Energy	19.6% 570kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.65g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	18% 3.06g	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	83% 108g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	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	0% 0g	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	% 0g	% 0.78g	g per day for Men 19-50 years
Sucrose	% 0.92g	% 0.64g	g per day for Men 19-50 years
Fiber	50.7% 19.3g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	27% 15g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, 94% fat free	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	6.38% 25.5μg	9.57% 38.3μg	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	3.87% 0.58mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, 94% fat free	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	27.4% 0.25mg	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	51% 4.07mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	61.6% 431mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	17.8% 9.8μg	NA	55μg per day for Men 19-50 years
Sodium	54% 809mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.16% 6g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, popcorn, microwave, 94% fat free vs Baked Red Potatoes:

• Snacks, popcorn, microwave, 94% fat free have 13 times more Vitamin A, 3 times more Vitamin B2, 1.3 times more Vitamin B3 and 5.1 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Snacks, popcorn, microwave, 94% fat free as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, popcorn, microwave, 94% fat free vs Baked Red Potatoes:

• Snacks, popcorn, microwave, 94% fat free have 1.6 times more Calcium, 1.5 times more Copper, 4.1 times more Iron, 4.4 times more Magnesium, 6.3 times more Manganese, 4.2 times more Phosphorus, 47.6 times more Sodium and 7 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Potassium and 18.2 times more Water than Snacks, popcorn, microwave, 94% fat free.

Comparison of macro-nutrients per 5 ounces:

• Snacks, popcorn, microwave, 94% fat free have 4.6 times more Energy, 40.7 times more Fat, 29.6 times more Saturated Fat, 3.7 times more Omega 3, 44.1 times more Omega 6, 3.9 times more Carbohydrate, 7.6 times more Fiber and 4.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• Both Snacks, popcorn, microwave, 94% fat free as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.