Comparing Nutrients in 7 ounces Baked Red Potatoes VS Snacks, corn-based, extruded, chips, barbecue-flavor

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, corn-based, extruded, chips, barbecue-flavor	5%	54%	41%

Macro Nutrients

	Baked Red Potatoes	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Energy	5.95% 173kcal	35.8% 1038kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	27.7% 8.85g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	174% 29.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	85.8% 112g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	NA	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	27% 10.3g	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	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	20.4% 3.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	35% 0.46mg	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	19.3% 77.4μg	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	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, corn-based, extruded, chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	1.8% 18mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	36.6% 0.33mg	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	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	66.8% 1.54mg	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	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	101% 1514mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Snacks, corn-based, extruded, chips, barbecue-flavor per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Snacks, corn-based, extruded, chips, barbecue-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Snacks, corn-based, extruded, chips, barbecue-flavor:

• 7 ounces of Baked Red Potatoes have 2.4 times more Vitamin B5 and 7.4 times more Vitamin C than Snacks, corn-based, extruded, chips, barbecue-flavor.
• While 7 oz of Snacks, corn-based, extruded, chips, barbecue-flavor contain 31 times more Vitamin A, 4.2 times more Vitamin B2 and 1.4 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, corn-based, extruded, chips, barbecue-flavor provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A
• 7 ounces of Snacks, corn-based, extruded, chips, barbecue-flavor have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Snacks, corn-based, extruded, chips, barbecue-flavor have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Snacks, corn-based, extruded, chips, barbecue-flavor:

• 7 ounces of Baked Red Potatoes have 2.3 times more Potassium and 63.9 times more Water than Snacks, corn-based, extruded, chips, barbecue-flavor.
• While 7 oz of Snacks, corn-based, extruded, chips, barbecue-flavor contain 14.6 times more Calcium, 2.2 times more Iron, 2.8 times more Magnesium, 4.5 times more Manganese, 2.9 times more Phosphorus, 63.6 times more Sodium and 2.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, corn-based, extruded, chips, barbecue-flavor contain similar levels of Copper per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, corn-based, extruded, chips, barbecue-flavor contain 6 times more Energy, 218 times more Fat, 111.5 times more Saturated Fat, 82 times more Omega 3, 304.9 times more Omega 6, 2.9 times more Carbohydrate, 2.9 times more Fiber and 3 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6