Comparing Nutrients in 7 ounces Baked Red Potatoes VS Snacks, granola bars, soft, uncoated, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, granola bars, soft, uncoated, chocolate chip	5%	33%	62%

Macro Nutrients

	Baked Red Potatoes	Snacks, granola bars, soft, uncoated, chocolate chip	Recommended Dietary Allowance
Energy	5.95% 173kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	17.7% 3g	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	79% 57.4g	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	5.5% 4g	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	% 10.2g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 32.7g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	20% 7.54g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, granola bars, soft, uncoated, chocolate chip	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	9.5% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	10% 0.13mg	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	7.94% 31.8μg	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	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, granola bars, soft, uncoated, chocolate chip	Recommended Dietary Allowance
Calcium	1.8% 18mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	60% 0.54mg	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	54.3% 4.35mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	109% 2.5mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	38.5% 577mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.35% 12.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Snacks, granola bars, soft, uncoated, chocolate chip per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Snacks, granola bars, soft, uncoated, chocolate chip 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 bars, soft, uncoated, chocolate chip:

• 7 ounces of Baked Red Potatoes have 2.1 times more Vitamin B3, 3.2 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, soft, uncoated, chocolate chip.
• While 7 oz of Snacks, granola bars, soft, uncoated, chocolate chip contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.9 times more Vitamin E and 5.9 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, granola bars, soft, uncoated, chocolate chip provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Snacks, granola bars, soft, uncoated, chocolate chip have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Snacks, granola bars, soft, uncoated, chocolate chip have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Snacks, granola bars, soft, uncoated, chocolate chip:

• 7 ounces of Baked Red Potatoes have 2.3 times more Potassium and 11.9 times more Water than Snacks, granola bars, soft, uncoated, chocolate chip.
• While 7 oz of Snacks, granola bars, soft, uncoated, chocolate chip contain 4.6 times more Calcium, 1.6 times more Copper, 3.1 times more Iron, 2.3 times more Magnesium, 7.3 times more Manganese, 2.4 times more Phosphorus, 24.3 times more Sodium and 3.3 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 bars, soft, uncoated, chocolate chip contain 4.8 times more Energy, 110.5 times more Fat, 151.5 times more Saturated Fat, 4.3 times more Omega 3, 30.9 times more Omega 6, 3.6 times more Carbohydrate, 20.2 times more Sugars, 4.6 times more Fructose, 2.1 times more Fiber and 2.5 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6