Comparing Nutrients in 7 ounces Baked Red Potatoes VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Baked Red Potatoes	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	5.95% 173kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	52.3% 50.8g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	39.3% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	78.8% 102g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	8.2% 5.95g	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	69% 26g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	61.3% 34.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, oriental mix, rice-based	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	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	11% 0.14mg	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% 75.4μg	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	0.66% 0.6mg	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	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	1.8% 18mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	29.5% 0.27mg	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	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	110% 2.53mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	NA	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	54.6% 820mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.14% 5.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Snacks, oriental mix, rice-based:

• Baked Whole Red Potatoes have 2.9 times more Vitamin B6 and 42 times more Vitamin C than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 4.3 times more Vitamin B1, 2.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 70 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Snacks, oriental mix, rice-based have similar amounts of Vitamin K per 7 oz.
• Both Baked Whole Red Potatoes as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Snacks, oriental mix, rice-based:

• Baked Whole Red Potatoes have 1.3 times more Copper, 1.7 times more Potassium and 30.1 times more Water than Snacks, oriental mix, rice-based.
• While Snacks, oriental mix, rice-based contain 6 times more Calcium, 3.5 times more Iron, 4.2 times more Magnesium, 7.4 times more Manganese, 3.6 times more Phosphorus, 34.4 times more Sodium and 6.7 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Snacks, oriental mix, rice-based contain 5.8 times more Energy, 170.5 times more Fat, 94.6 times more Saturated Fat, 21.1 times more Omega 3, 209.9 times more Omega 6, 2.6 times more Carbohydrate, 2.1 times more Sugars, 7.3 times more Fiber and 7.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snacks, oriental mix, rice-based have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.