Comparing Nutrients in 7 ounces Boiled Potato Flesh, Cooked In Skin VS Snacks, crisped rice bar, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Snacks, crisped rice bar, chocolate chip	5%	28%	67%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Energy	5.95% 173kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	27.6% 26.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	32.5% 10.4g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	40.3% 6.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	111% 145g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	0.79% 0.58g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	87.6% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	87.4% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	108% 1.4mg	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	4.96% 20μg	69.5% 278μg	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	28.7% 25.8mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	68.4% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	2.45% 98μg	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	7.7% 0.62mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	86% 2mg	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	12.5% 87.3mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	35% 19.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.13% 153g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Snacks, crisped rice bar, chocolate chip per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Potato Flesh, Cooked In Skin versus 7 oz of Snacks, crisped rice bar, chocolate chip to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Potato Flesh, Cooked In Skin vs Snacks, crisped rice bar, chocolate chip:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have more Vitamin B5 and more Vitamin C than Snacks, crisped rice bar, chocolate chip.
• While 7 oz of Snacks, crisped rice bar, chocolate chip contain 5 times more Vitamin B1, 30 times more Vitamin B2, 4.9 times more Vitamin B3, 2.4 times more Vitamin B6 and 14 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 7 ounces of Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B5 and Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Potato Flesh, Cooked In Skin vs Snacks, crisped rice bar, chocolate chip:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 2.3 times more Potassium and 11 times more Water than Snacks, crisped rice bar, chocolate chip.
• While 7 oz of Snacks, crisped rice bar, chocolate chip contain 4.2 times more Calcium, 1.6 times more Copper, 20.3 times more Iron, 2.2 times more Magnesium, 7.2 times more Manganese, 3 times more Phosphorus, 32.3 times more Selenium, 69.5 times more Sodium and 2.9 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, crisped rice bar, chocolate chip contain 4.6 times more Energy, 135 times more Fat, 201.5 times more Saturated Fat, 20 times more Omega 3, 107.8 times more Omega 6, 3.6 times more Carbohydrate and 2.7 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Snacks, crisped rice bar, chocolate chip offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6