Comparing Nutrients in 7 ounces Baked Red Potatoes VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Baked Red Potatoes	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	5.95% 173kcal	40% 1157kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	261% 44.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	68.8% 89.4g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	1.26% 0.91g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 0.62g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	42.3% 16g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	16.6% 0.22mg	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	12.4% 49.6μg	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	32% 4.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	35.7% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.5μg	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	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	54.3% 1.25mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	120% 1804mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	56% 6.15mg	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, popcorn, oil-popped, microwave, regular flavor, no trans fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 7 ounces of Baked Red Potatoes have 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 42 times more Vitamin C than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 1.9 times more Vitamin B1, 30.4 times more Vitamin E and 1.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat 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, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 7 ounces of Baked Red Potatoes have 3 times more Potassium and 63.9 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 2.8 times more Iron, 2.8 times more Magnesium, 3.6 times more Manganese, 2.8 times more Phosphorus, 75.8 times more Sodium and 7.8 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain similar levels of Copper per seven ounces.
• Both Baked Whole Red Potatoes as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 6.7 times more Energy, 290.3 times more Fat, 170.5 times more Saturated Fat, 56.9 times more Omega 3, 455.9 times more Omega 6, 2.3 times more Carbohydrate, 4.5 times more Fiber and 3.2 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6