Comparing Nutrients in 7 ounces Baked Potato Flesh VS Snacks, popcorn, air-popped (Unsalted)

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Baked Potato Flesh	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	6.36% 185kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	21.5% 3.65g	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	119% 155g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	79% 30g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	37.4% 0.49mg	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	11.4% 45.6μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	93% 0.83mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	81.4% 1.87mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	62% 6.83mg	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 Snacks, popcorn, air-popped (Unsalted) per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Snacks, popcorn, air-popped (Unsalted) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Snacks, popcorn, air-popped (Unsalted):

• 7 ounces of Baked Potato Flesh have 1.3 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• While 7 oz of Snacks, popcorn, air-popped (Unsalted) contain 1.9 times more Vitamin B1, 13.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.6 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 7 ounces of Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Snacks, popcorn, air-popped (Unsalted):

• 7 ounces of Baked Potato Flesh have 1.3 times more Potassium and 18.4 times more Water than Snacks, popcorn, air-popped (Unsalted).
• While 7 oz of Snacks, popcorn, air-popped (Unsalted) contain 2 times more Copper, 7.6 times more Iron, 5.2 times more Magnesium, 5.9 times more Manganese, 6 times more Phosphorus, 33 times more Selenium and 11.9 times more Zinc than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, popcorn, air-popped (Unsalted) contain 4.1 times more Energy, 42 times more Fat, 6 times more Omega 3, 57.5 times more Omega 6, 3.6 times more Carbohydrate, 10.1 times more Fiber and 6.1 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6