Comparing Nutrients in 7 ounces Baked Red Potatoes VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Baked Red Potatoes	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	5.95% 173kcal	32% 927kcal	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	53.4% 17g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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% 39g	107% 139g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	106% 77g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	29.7% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	4.73% 0.062mg	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	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	1.8% 18mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4.17μg	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	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	39% 0.9mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	NA	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.16% 6.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Snack, Pretzel, hard chocolate coated:

• Baked Whole Red Potatoes have 6.8 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 25 times more Vitamin A, 5 times more Vitamin B1, 6.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.7 times more Vitamin B9, more Vitamin B12, 7.8 times more Vitamin E and 4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Snack, Pretzel, hard chocolate coated have similar amounts of Vitamin B5 per 7 oz.
• Both Baked Whole Red Potatoes as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Snack, Pretzel, hard chocolate coated:

• Baked Whole Red Potatoes have 2.7 times more Potassium and 25.1 times more Water than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 15.7 times more Calcium, 1.5 times more Copper, 3.6 times more Iron, 2.6 times more Manganese, 1.8 times more Phosphorus, 41.2 times more Sodium and 3.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Snack, Pretzel, hard chocolate coated have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snack, Pretzel, hard chocolate coated contains 5.4 times more Energy, 117.6 times more Fat, 215.3 times more Saturated Fat, 19.9 times more Omega 3, 51.5 times more Omega 6, 3.6 times more Carbohydrate, 27.1 times more Sugars, 1.9 times more Fiber and 3.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.