Comparing Nutrients in 7 ounces Baked White Potatoes VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Baked White Potatoes	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	6.3% 183kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	137% 179g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	177% 128g	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	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	7.17% 0.093mg	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	2% 7.94μg	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% 0mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	2% 20mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	31% 0.28mg	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	16% 1.27mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	NA	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Popcorn, sugar syrup/caramel, fat-free:

• Baked Whole White Potatoes have 1.3 times more Vitamin B1, 4.5 times more Vitamin B3, 4.5 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin C and 3 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 1.3 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Popcorn, sugar syrup/caramel, fat-free:

• Baked Whole White Potatoes have 1.4 times more Phosphorus, 4.9 times more Potassium and 12.6 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 1.8 times more Calcium, 1.3 times more Iron, 7.2 times more Selenium, 40.9 times more Sodium and 1.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Copper and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Popcorn, sugar syrup/caramel, fat-free contains 4.1 times more Energy, 9.3 times more Fat, 3.1 times more Omega 3, 12 times more Omega 6, 4.3 times more Carbohydrate and 42.3 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Fiber and Protein per 7 oz.
• Both Baked Whole White Potatoes as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.