Comparing Nutrients in 7 ounces Baked Red Potatoes VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Baked Red Potatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	5.95% 173kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	91% 118g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	74.7% 54g	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	31% 11.7g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	164% 2.13mg	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	107% 427μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	266% 6.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	42.6% 38.3mg	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	136% 20.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	1.8% 18mg	86% 861mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	174% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.02% 0.79μg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	96% 2.2mg	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	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	87% 9.6mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.51% 18.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 7 ounces of Baked Red Potatoes have 1.6 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 50 times more Vitamin A, 3.6 times more Vitamin B1, 3.6 times more Vitamin B2, 5.1 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin C and 128.4 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• Both Baked Whole Red Potatoes as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 7 ounces of Baked Red Potatoes have 1.8 times more Potassium and 8.1 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 48.2 times more Calcium, 4.5 times more Copper, 7.4 times more Iron, 3.1 times more Magnesium, 6.4 times more Manganese, 3.7 times more Phosphorus, 40.5 times more Sodium and 12.1 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, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 4.5 times more Energy, 61.5 times more Fat, 117.2 times more Saturated Fat, 3 times more Omega 3, 24.9 times more Omega 6, 3 times more Carbohydrate, 19.1 times more Sugars, 3.3 times more Fiber and 7.8 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6