Comparing Nutrients in 7 ounces Baked Potato Flesh VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Baked Potato Flesh	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	6.36% 185kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	6.86% 1.17g	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	137% 179g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	177% 128g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	4.24% 0.68mg	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	7.17% 0.093mg	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	2% 7.94μg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	31% 0.28mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	12.8% 53.6mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Popcorn, sugar syrup/caramel, fat-free per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Popcorn, sugar syrup/caramel, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Popcorn, sugar syrup/caramel, fat-free:

• 7 ounces of Baked Potato Flesh have 2.8 times more Vitamin B1, 4.1 times more Vitamin B3, 6.4 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Popcorn, sugar syrup/caramel, fat-free.
• While 7 oz of Popcorn, sugar syrup/caramel, fat-free contain 2.8 times more Vitamin B2 than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 7 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Popcorn, sugar syrup/caramel, fat-free:

• 7 ounces of Baked Potato Flesh have 1.5 times more Copper, 3.6 times more Potassium and 12.6 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While 7 oz of Popcorn, sugar syrup/caramel, fat-free contain 2.3 times more Iron, 12 times more Selenium, 57.2 times more Sodium and 2.1 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Popcorn, sugar syrup/caramel, fat-free contain similar levels of Magnesium and Phosphorus per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Popcorn, sugar syrup/caramel, fat-free contain 4.1 times more Energy, 4.6 times more Omega 3, 18.4 times more Omega 6, 4.2 times more Carbohydrate, 38 times more Sugars and 1.7 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Protein per seven ounces.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6