Comparing Nutrients in 7 ounces Baked Potato Flesh VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Baked Potato Flesh	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	6.36% 185kcal	36.6% 1062kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	91% 29g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	48% 8.14g	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	87.4% 114g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	0.82% 0.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	52.2% 20g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	47.3% 0.62mg	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	7.44% 29.8μg	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	0% 0mg	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	38.5% 5.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	45% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	66.6% 1.53mg	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% 546mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	101% 1514mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.048% 1.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Popcorn, microwave, regular (butter) flavor, made with palm oil per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 7 ounces of Baked Potato Flesh have 2.2 times more Vitamin B1, 2.8 times more Vitamin B5 and more Vitamin C than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 2.9 times more Vitamin B2, 1.7 times more Vitamin B9, 72.8 times more Vitamin E and 14.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Popcorn, microwave, regular (butter) flavor, made with palm oil provide similar amounts of Vitamin B3 and 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 Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 7 ounces of Baked Potato Flesh have 83.8 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 4.6 times more Calcium, 5.9 times more Iron, 4.4 times more Magnesium, 4.8 times more Manganese, 5.5 times more Phosphorus, 19.7 times more Selenium, 152.6 times more Sodium and 8 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Popcorn, microwave, regular (butter) flavor, made with palm oil contain similar levels of Copper and 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 ounces of Baked Potato Flesh have 5.7 times more Sugars than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 5.8 times more Energy, 302.2 times more Fat, 561.5 times more Saturated Fat, 128.3 times more Omega 6, 2.7 times more Carbohydrate, 6.7 times more Fiber and 4.3 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 Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3 in seven ounces.