Comparing Nutrients in 7 ounces Baked Red Potatoes VS Pretzels, soft, unsalted

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pretzels, soft, unsalted	10%	8%	82%

Macro Nutrients

	Baked Red Potatoes	Pretzels, soft, unsalted	Recommended Dietary Allowance
Energy	5.95% 173kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	108% 141g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	0.68% 0.5g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pretzels, soft, unsalted	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	53% 8.47mg	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	3.05% 0.04mg	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	12% 47.6μg	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	0% 0mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pretzels, soft, unsalted	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	27.8% 0.25mg	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	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.92% 41.7mg	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	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	NA	62% 34μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.8% 29.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Pretzels, soft, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Pretzels, soft, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Pretzels, soft, unsalted:

• 7 ounces of Baked Red Potatoes have 10.6 times more Vitamin B6 and more Vitamin C than Pretzels, soft, unsalted.
• While 7 oz of Pretzels, soft, unsalted contain 5.7 times more Vitamin B1, 5.8 times more Vitamin B2, 2.7 times more Vitamin B3 and 6.8 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pretzels, soft, unsalted provide similar amounts of Vitamin B9 and Vitamin K per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Pretzels, soft, unsalted have insufficient amounts of Vitamin B6 and Vitamin C
• Both Baked Whole Red Potatoes as well as Pretzels, soft, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Pretzels, soft, unsalted:

• 7 ounces of Baked Red Potatoes have 1.4 times more Copper, 1.3 times more Magnesium, 6.2 times more Potassium and 5.1 times more Water than Pretzels, soft, unsalted.
• While 7 oz of Pretzels, soft, unsalted contain 2.6 times more Calcium, 5.6 times more Iron, 21 times more Sodium and 2.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pretzels, soft, unsalted contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pretzels, soft, unsalted contain 4 times more Energy, 20.7 times more Fat, 17.4 times more Saturated Fat, 3.7 times more Omega 3, 18.2 times more Omega 6, 3.6 times more Carbohydrate and 3.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pretzels, soft, unsalted offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6