Comparing Nutrients in 7 ounces Baked Red Potatoes VS Snacks, potato chips, made from dried potatoes, fat-free, made with olestra

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	8%	3%	89%

Macro Nutrients

	Baked Red Potatoes	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Energy	5.95% 173kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	85.5% 111g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	1.6% 1.17g	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	0.38% 0.28g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 0.48g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	38% 14.5g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	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	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	38.2% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	81.2% 1.06mg	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	33.2% 133μg	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	240% 216mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	543% 652μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	1.8% 18mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.23% 209μg	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	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	34% 0.78mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	54.3% 1848mg	3400mg per day for Men 19-50 years
Selenium	NA	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	56.8% 851mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.14% 5.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Snacks, potato chips, made from dried potatoes, fat-free, made with olestra per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• 7 ounces of Baked Red Potatoes have 3.1 times more Vitamin B2 than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While 7 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 2.5 times more Vitamin B1, 2.1 times more Vitamin B3, 2.8 times more Vitamin B5, 2.5 times more Vitamin B6, 2.5 times more Vitamin B9, 8.6 times more Vitamin C and 117.4 times more Vitamin K than Baked Whole Red Potatoes.
• 7 ounces of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Vitamin B2
• Both Baked Whole Red Potatoes as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• 7 ounces of Baked Red Potatoes have 29.2 times more Water than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While 7 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 2.2 times more Calcium, 1.6 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 35.8 times more Sodium and 2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain similar levels of Copper per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 2.9 times more Energy, 2.9 times more Carbohydrate, 4.1 times more Fiber and 2.2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.