Comparing Nutrients in 7 ounces Baked Red Potatoes VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Baked Red Potatoes	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	5.95% 173kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	18.4% 3.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	102% 132g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	75.3% 54.6g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	16% 6.15g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	53.4% 0.69mg	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	13.4% 53.6μg	40% 161μg	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	27.8% 25mg	2.2% 2mg	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	1.06% 0.16mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	1.8% 18mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	79.4% 0.71mg	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	17.4% 1.4mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	47.7% 200mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	NA	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	20.4% 143mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	NA	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	33.2% 498mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.22% 8.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• Baked Whole Red Potatoes have 12.6 times more Vitamin C than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 3.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B6, 3 times more Vitamin B9, 10.3 times more Vitamin E and 5.7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have similar amounts of Vitamin B3 per 7 oz.
• Both Baked Whole Red Potatoes as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• Baked Whole Red Potatoes have 1.7 times more Potassium and 18.7 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 6.7 times more Calcium, 2.1 times more Copper, 4.5 times more Iron, 3.6 times more Magnesium, 3.8 times more Phosphorus, 20.9 times more Sodium and 4 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 5.3 times more Energy, 117.3 times more Fat, 317.3 times more Saturated Fat, 32.1 times more Omega 6, 3.4 times more Carbohydrate, 19.2 times more Sugars, 1.7 times more Fiber and 4.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.