Comparing Nutrients in 7 ounces Baked White Potatoes VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Baked White Potatoes	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	6.3% 183kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	30% 5.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	80% 104g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	46.3% 33.5g	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	1% 0.73g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 18.4g	g per day for Men 19-50 years
Fiber	11% 4.17g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	73.5% 41g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	82.5% 742μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	460% 73.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	631% 31.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	366% 4.76mg	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	524% 2098μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	529% 12.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	150% 135mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	41.3% 248IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	111% 16.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	67.5% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	2% 20mg	176% 1758mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	311% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.084% 3.37μg	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	352% 28mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	155% 653mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	223% 5.14mg	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	223% 1558mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	226% 124μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.5% 18.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 374 times more Vitamin A, 2.5 times more Vitamin B1, 69.8 times more Vitamin B2, 24.3 times more Vitamin B3, 41.5 times more Vitamin B5, 11.4 times more Vitamin B6, 27.8 times more Vitamin B9, more Vitamin B12, 5.4 times more Vitamin C, more Vitamin D, 210 times more Vitamin E and 15.1 times more Vitamin K than Baked Whole White Potatoes.

Comparing minerals per 7 ounces for Baked White Potatoes vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Baked Whole White Potatoes have 1.3 times more Potassium and 8 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 88.6 times more Calcium, 11.1 times more Copper, 22.2 times more Iron, 12.2 times more Magnesium, 13.7 times more Manganese, 10.5 times more Phosphorus, 125 times more Selenium, 55.1 times more Sodium and 27.8 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 4.4 times more Energy, 81.3 times more Fat, 138.1 times more Saturated Fat, 8.3 times more Omega 3, 52.7 times more Omega 6, 2.5 times more Carbohydrate, 11 times more Sugars, 2 times more Fiber and 9.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.