Comparing Nutrients in 7 ounces Baked Red Potatoes VS Snacks, crisped rice bar, almond

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, crisped rice bar, almond	6%	39%	55%

Macro Nutrients

	Baked Red Potatoes	Snacks, crisped rice bar, almond	Recommended Dietary Allowance
Energy	5.95% 173kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	38.4% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	86% 14.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	99% 128g	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	19% 7.14g	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, crisped rice bar, almond	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	219% 2.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	229% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	269% 3.5mg	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	0% 0μg	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	25.4% 23mg	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, crisped rice bar, almond	Recommended Dietary Allowance
Calcium	1.8% 18mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	54.5% 0.49mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	138% 3.18mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Snacks, crisped rice bar, almond per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Snacks, crisped rice bar, almond to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Snacks, crisped rice bar, almond:

• 7 ounces of Baked Red Potatoes have more Vitamin B9 than Snacks, crisped rice bar, almond.
• While 7 oz of Snacks, crisped rice bar, almond contain 18.4 times more Vitamin B1, 30 times more Vitamin B2, 11.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 8.3 times more Vitamin B6 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, crisped rice bar, almond provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Snacks, crisped rice bar, almond have insufficient amounts of Vitamin B9
• Both Baked Whole Red Potatoes as well as Snacks, crisped rice bar, almond have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Snacks, crisped rice bar, almond:

• 7 ounces of Baked Red Potatoes have 2.4 times more Potassium and 11.4 times more Water than Snacks, crisped rice bar, almond.
• While 7 oz of Snacks, crisped rice bar, almond contain 8.2 times more Calcium, 1.4 times more Copper, 9.1 times more Iron, 2.5 times more Magnesium, 9.3 times more Manganese, 2.3 times more Phosphorus, 19.5 times more Sodium and 13.2 times more Zinc than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, crisped rice bar, almond contain 5.3 times more Energy, 136 times more Fat, 94.3 times more Saturated Fat, 20.7 times more Omega 3, 150.6 times more Omega 6, 3.3 times more Carbohydrate, 2 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