Comparing Nutrients in 7 ounces Baked Red Potatoes VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Baked Red Potatoes	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	5.95% 173kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	100% 130g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	86.6% 62.7g	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	54.7% 8.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	87.7% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	89.8% 1.17mg	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	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	109% 2.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	194% 175mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	1.8% 18mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	97% 0.88mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	185% 4.26mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	NA	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.59% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Snacks, CLIF BAR, mixed flavors:

• Snacks, CLIF BAR, mixed flavors contain 7.7 times more Vitamin B1, 7.5 times more Vitamin B2, 2.8 times more Vitamin B3, 6.5 times more Vitamin B5, 2.8 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12, 7 times more Vitamin C, 3 times more Vitamin E and 13.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Snacks, CLIF BAR, mixed flavors:

• Baked Whole Red Potatoes have 1.3 times more Potassium and 7 times more Water than Snacks, CLIF BAR, mixed flavors.
• While Snacks, CLIF BAR, mixed flavors contain 40.9 times more Calcium, 2.5 times more Copper, 9.5 times more Iron, 5.3 times more Magnesium, 12.4 times more Manganese, 4.1 times more Phosphorus, 16.3 times more Sodium and 11 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Snacks, CLIF BAR, mixed flavors contain 4 times more Energy, 39.2 times more Fat, 36.8 times more Saturated Fat, 14.6 times more Omega 3, 40.1 times more Omega 6, 3.3 times more Carbohydrate, 22.1 times more Sugars, 4.1 times more Fiber and 6.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.