Comparing Nutrients in 7 ounces Baked White Potatoes VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor	7%	41%	52%

Macro Nutrients

	Baked White Potatoes	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor	Recommended Dietary Allowance
Energy	6.3% 183kcal	33.6% 974kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	45.5% 44g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	18% 5.74g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	99% 128g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	19.3% 14g	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	42.3% 16g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	24.5% 3.9mg	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	41% 0.53mg	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	0% 0μg	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% 1.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor	Recommended Dietary Allowance
Calcium	2% 20mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	NA	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	29% 121mg	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	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	93% 1399mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked White Potatoes versus 7 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor:

• 7 ounces of Baked White Potatoes have more Vitamin B9 and 14 times more Vitamin C than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor.
• While 7 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor contain 22 times more Vitamin A, 3.5 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Baked Whole White Potatoes.
• 7 ounces of Baked White Potatoes have insufficient amounts of Vitamin A
• 7 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor have insufficient amounts of Vitamin B9 and Vitamin C
• Both Baked Whole White Potatoes as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked White Potatoes vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor:

• 7 ounces of Baked White Potatoes have 2.3 times more Potassium and 30.2 times more Water than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor.
• While 7 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor contain 4.1 times more Calcium, 2.2 times more Iron, 2.3 times more Magnesium, 3.3 times more Phosphorus, 100.7 times more Sodium and 3.8 times more Zinc than Baked Whole White Potatoes.
• 7 ounces of Baked White Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor contain 5.3 times more Energy, 148.1 times more Fat, 72.3 times more Saturated Fat, 3.1 times more Carbohydrate, 4.6 times more Sugars, 3.9 times more Fiber and 3.8 times more Protein than Baked Whole White Potatoes.