Comparing Nutrients in 7 ounces Baked Potato Flesh VS Snacks, rice cakes, brown rice, multigrain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%

Macro Nutrients

	Baked Potato Flesh	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Energy	6.36% 185kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	54.6% 0.87g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	11.7% 2g	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	122% 159g	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	NA	38g per day for Men 19-50 years
Protein	6.95% 3.9g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	21% 0.27mg	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	9.92% 39.7μg	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, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	94% 0.85mg	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	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	64.7% 272mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	450% 10.4mg	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	105% 734mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	72% 39.7μg	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	45.6% 5.02mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, rice cakes, brown rice, multigrain, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Snacks, rice cakes, brown rice, multigrain, 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, rice cakes, brown rice, multigrain, unsalted:

• 7 ounces of Baked Potato Flesh have 1.6 times more Vitamin B1, 2.2 times more Vitamin B6 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 7 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 8.8 times more Vitamin B2, 4.7 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.2 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, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• 7 ounces of Baked Potato Flesh have 1.3 times more Potassium and 12 times more Water than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 7 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 4.2 times more Calcium, 2 times more Copper, 5.6 times more Iron, 5.5 times more Magnesium, 32.4 times more Manganese, 7.4 times more Phosphorus, 66.7 times more Selenium and 8.7 times more Zinc than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 4.2 times more Energy, 35 times more Fat, 44 times more Omega 3, 31.3 times more Omega 6, 3.7 times more Carbohydrate and 4.3 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6