Comparing Nutrients in 7 ounces Baked White Potatoes VS Formulated bar, high fiber, chewy, oats and chocolate

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	Baked White Potatoes	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	6.3% 183kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	21% 6.74g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	30.4% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	24.4% 4.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	107% 139g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	68.4% 49.6g	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	0.99% 0.71g	4.3% 3.1g	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	% 1.25g	% 13.6g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 24.2g	g per day for Men 19-50 years
Fiber	11% 4.17g	118% 44.7g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	147% 1.9mg	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	19% 75.4μg	17.4% 69.5μg	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	2.65% 2.4mg	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	0.53% 0.079mg	19.4% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	2% 20mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	16% 1.27mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	294% 6.76mg	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	21.3% 149mg	119% 831mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Formulated bar, high fiber, chewy, oats and chocolate:

• Baked Whole White Potatoes have 10.5 times more Vitamin C than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 14.3 times more Vitamin B1, 2.1 times more Vitamin B2, 5.2 times more Vitamin B3, 4.6 times more Vitamin B5, 4.6 times more Vitamin B6 and 36.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Formulated bar, high fiber, chewy, oats and chocolate have similar amounts of Vitamin B9 and Vitamin K per 7 oz.
• Both Baked Whole White Potatoes as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Formulated bar, high fiber, chewy, oats and chocolate:

• Baked Whole White Potatoes have 1.2 times more Potassium and 6.3 times more Water than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 25 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 7 times more Magnesium, 18 times more Manganese, 5.6 times more Phosphorus, 17.8 times more Selenium, 33.9 times more Sodium and 5.6 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Formulated bar, high fiber, chewy, oats and chocolate contain 4.2 times more Energy, 66.7 times more Fat, 84.9 times more Saturated Fat, 16.3 times more Omega 3, 42.6 times more Omega 6, 3.3 times more Carbohydrate, 16.3 times more Sugars, 4.4 times more Fructose, 10.7 times more Fiber and 2.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.