Comparing Nutrients in 7 ounces Baked Potato Flesh VS Snacks, trail mix, regular

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, trail mix, regular	11%	53%	36%

Macro Nutrients

	Baked Potato Flesh	Snacks, trail mix, regular	Recommended Dietary Allowance
Energy	6.36% 185kcal	31.6% 917kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	60% 58.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	112% 19g	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	68.5% 89g	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	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, trail mix, regular	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	76.4% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	58.4% 9.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	35.5% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	45.5% 0.59mg	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	35.2% 141μg	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	3.1% 2.78mg	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, trail mix, regular	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	217% 1.95mg	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	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	89.2% 2.05mg	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	98% 685mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	30.3% 454mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, trail mix, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Snacks, trail mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Snacks, trail mix, regular:

• 7 ounces of Baked Potato Flesh have 9.1 times more Vitamin C than Snacks, trail mix, regular.
• While 7 oz of Snacks, trail mix, regular contain 4.4 times more Vitamin B1, 9.4 times more Vitamin B2, 3.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 7.9 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, trail mix, regular provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 7 ounces of Snacks, trail mix, regular have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, trail mix, regular have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Snacks, trail mix, regular:

• 7 ounces of Baked Potato Flesh have 8.2 times more Water than Snacks, trail mix, regular.
• While 7 oz of Snacks, trail mix, regular contain 15.6 times more Calcium, 4.6 times more Copper, 8.7 times more Iron, 6.3 times more Magnesium, 6.4 times more Manganese, 6.9 times more Phosphorus, 1.8 times more Potassium, 45.8 times more Sodium and 11.1 times more Zinc than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, trail mix, regular contain 5 times more Energy, 294 times more Fat, 213.5 times more Saturated Fat, 7 times more Omega 3, 299.4 times more Omega 6, 2.1 times more Carbohydrate and 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