Comparing Nutrients in 7 ounces Boiled Potato Flesh, Cooked In Skin VS Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	8%	42%	50%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Energy	5.95% 173kcal	33.3% 966kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	46.8% 45.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	42.5% 13.6g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	53% 9.03g	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	93% 121g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	91% 65.8g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Vitamin A	0% 0μg	31.3% 282μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	49% 0.64mg	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	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20.7% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.7% 25.8mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	19.3% 23.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	74.7% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	2.45% 98μg	0% 0μg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	100% 2.3mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	54.8% 822mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	4.13% 153g	0.2% 7.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Potato Flesh, Cooked In Skin versus 7 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut 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, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 43.3 times more Vitamin C than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 7 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain more Vitamin A, 3.4 times more Vitamin B1, 26.4 times more Vitamin B2, 2.4 times more Vitamin B3, 5.5 times more Vitamin B9, more Vitamin B12, 689 times more Vitamin E and 5.3 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin E and Vitamin K
• 7 ounces of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Potato Flesh, Cooked In Skin vs Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 20.8 times more Water than Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut.
• While 7 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain 11.4 times more Calcium, 1.8 times more Copper, 4.6 times more Iron, 4.6 times more Magnesium, 8.4 times more Manganese, 6.2 times more Phosphorus, 33.3 times more Selenium, 103.5 times more Sodium and 5.9 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain similar levels of Potassium per seven ounces.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut contain 5.6 times more Energy, 228.6 times more Fat, 263.7 times more Saturated Fat, 58.9 times more Omega 3, 142.3 times more Omega 6, 3 times more Carbohydrate, 36.4 times more Sugars, 1.6 times more Fiber and 4.9 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6