Comparing Nutrients in 7 ounces Baked Potato Flesh VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%

Macro Nutrients

	Baked Potato Flesh	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Energy	6.36% 185kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	65.3% 63.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	38% 12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	131% 22.2g	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	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	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	54.6% 8.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	39.5% 0.51mg	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	32.2% 129μg	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	2.87% 2.58mg	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, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	21.6% 216mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	186% 1.67mg	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	84% 6.73mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	92% 2.1mg	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	110% 768mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	38% 1286mg	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	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds 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, with chocolate chips, unsalted nuts and seeds:

• 7 ounces of Baked Potato Flesh have 9.8 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 7 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 3.9 times more Vitamin B1, 10.7 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 7.2 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds 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, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds 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, with chocolate chips, unsalted nuts and seeds:

• 7 ounces of Baked Potato Flesh have 11.4 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 7 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 21.8 times more Calcium, 3.9 times more Copper, 9.7 times more Iron, 6.4 times more Magnesium, 6.6 times more Manganese, 7.7 times more Phosphorus, 1.7 times more Potassium and 10.8 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, with chocolate chips, unsalted nuts and seeds contain 5.2 times more Energy, 319 times more Fat, 234.6 times more Saturated Fat, 8 times more Omega 3, 350.3 times more Omega 6, 2.1 times more Carbohydrate and 7.2 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6