Comparing Nutrients in 7 ounces Baked Potato Flesh VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Baked Potato Flesh	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	6.36% 185kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	18.4% 3.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	102% 132g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	75.3% 54.6g	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	7.83% 2.98g	16% 6.15g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	53.4% 0.69mg	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	4.47% 18μg	40% 161μg	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	28.2% 25.4mg	2.2% 2mg	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	0.53% 0.079mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	79.4% 0.71mg	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	8.7% 0.69mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	47.7% 200mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	NA	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	14% 99mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	33.2% 498mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.22% 8.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar) per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 7 ounces of Baked Potato Flesh have 12.8 times more Vitamin C than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 7 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 2.7 times more Vitamin B1, 5.2 times more Vitamin B2, 1.3 times more Vitamin B3, 9 times more Vitamin B9, 20.5 times more Vitamin E and 53 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 7 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 7 ounces of Baked Potato Flesh have 18.4 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 7 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 12 times more Calcium, 1.7 times more Copper, 9.1 times more Iron, 4 times more Magnesium, 5.5 times more Phosphorus, 53.3 times more Selenium, 50.2 times more Sodium and 5.5 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain similar levels of Potassium per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 5 times more Energy, 176 times more Fat, 488.1 times more Saturated Fat, 49.2 times more Omega 6, 3.1 times more Carbohydrate, 16.2 times more Sugars, 2.1 times more Fiber and 5 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3 in seven ounces.