Comparing Nutrients in 5 ounces Snacks, taro chips VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Snacks, taro chips	Baked Red Potatoes	Recommended Dietary Allowance
Energy	24.3% 706kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.1g	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	107% 18g	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	74.3% 97g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	27% 10.2g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.8% 0.62mg	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	7.1% 28.3μg	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	7.87% 7.1mg	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	107% 16mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.3% 25.5μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8.5% 85mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	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	21.3% 1.7mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	0.062% 0.001mg	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	26.5% 186mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	NA	55μg per day for Men 19-50 years
Sodium	32.3% 485mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, taro chips vs Baked Red Potatoes:

• Snacks, taro chips have 2.4 times more Vitamin B1, 2 times more Vitamin B5, 2.1 times more Vitamin B6, 141.8 times more Vitamin E and 6.4 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.5 times more Vitamin C than Snacks, taro chips.
• Both Snacks, taro chips as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, taro chips vs Baked Red Potatoes:

• Snacks, taro chips have 6.7 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Potassium and 28.5 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 173 times more Manganese and 38.3 times more Water than Snacks, taro chips.
• Both Snacks, taro chips and Baked Whole Red Potatoes have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, taro chips have 5.7 times more Energy, 166 times more Fat, 160.8 times more Saturated Fat, 4 times more Omega 3, 261.6 times more Omega 6, 3.5 times more Carbohydrate, 2.7 times more Sugars and 4 times more Fiber than Baked Whole Red Potatoes.
• Both Snacks, taro chips and Baked Whole Red Potatoes have similar amounts of Protein per 5 oz.
• Both Snacks, taro chips as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.