Comparing Nutrients in 7 ounces Baked Potato Flesh VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Baked Potato Flesh	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	6.36% 185kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	50.4% 49g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	22% 7.02g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	154% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	96% 125g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	8.3% 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	0.93% 0.67g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	NA	% 2.12g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	21% 7.94g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	7.94% 0.095mg	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	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	30.5% 0.4mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	22.3% 0.2mg	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	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	31.5% 0.72mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	15% 514mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.17% 6.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, tortilla chips, ranch-flavor per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Snacks, tortilla chips, ranch-flavor:

• 7 ounces of Baked Potato Flesh have 2.2 times more Vitamin B1, 1.5 times more Vitamin B6 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.
• While 7 oz of Snacks, tortilla chips, ranch-flavor contain 2.9 times more Vitamin B2 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 7 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Snacks, tortilla chips, ranch-flavor:

• 7 ounces of Baked Potato Flesh have 2.1 times more Copper, 1.5 times more Potassium and 24 times more Water than Snacks, tortilla chips, ranch-flavor.
• While 7 oz of Snacks, tortilla chips, ranch-flavor contain 26.8 times more Calcium, 3.9 times more Iron, 3.5 times more Magnesium, 2.3 times more Manganese, 5 times more Phosphorus, 24.3 times more Selenium, 103.8 times more Sodium and 4.9 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, tortilla chips, ranch-flavor contain 5.4 times more Energy, 246.3 times more Fat, 136.1 times more Saturated Fat, 23.5 times more Omega 3, 412.3 times more Omega 6, 2.9 times more Carbohydrate, 1.8 times more Sugars, 2.7 times more Fiber and 3.7 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6