Comparing Nutrients in 7 ounces Boiled Potato Flesh, Cooked In Skin VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	5.95% 173kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	12% 3.83g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	29.4% 5g	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	102% 132g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	89% 64.4g	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	39% 15g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	59% 530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	93% 1.2mg	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	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.7% 25.8mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	10.3% 61.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	49.2% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	96% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	2.45% 98μg	0.01% 0.4μg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	124% 2.86mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	40.8% 22.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.13% 153g	0.6% 22.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Potato Flesh, Cooked In Skin versus 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR 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, NUTRI-GRAIN FRUIT AND NUT BAR:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 2 times more Vitamin B5 and 65 times more Vitamin C than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Vitamin A, 4.4 times more Vitamin B1, 30.8 times more Vitamin B2, 4.5 times more Vitamin B3, 2 times more Vitamin B6, 12.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 372 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E
• 7 ounces of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled Potato Flesh, Cooked In Skin vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 6.8 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 13 times more Calcium, 2.3 times more Copper, 18.2 times more Iron, 4.8 times more Magnesium, 10.4 times more Manganese, 6.6 times more Phosphorus, 37.7 times more Selenium, 48.8 times more Sodium and 10.9 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR 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, NUTRI-GRAIN FRUIT AND NUT BAR lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 4.6 times more Energy, 109.3 times more Fat, 74.2 times more Saturated Fat, 6.1 times more Omega 3, 78.8 times more Omega 6, 3.3 times more Carbohydrate, 35.7 times more Sugars, 4.2 times more Fiber and 5 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