Comparing Nutrients in 7 ounces Baked White Potatoes VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Baked White Potatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	6.3% 183kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	91% 118g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	74.7% 54g	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	31% 11.7g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	164% 2.13mg	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	107% 427μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	266% 6.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	42.6% 38.3mg	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	136% 20.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	2% 20mg	86% 861mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	174% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.02% 0.79μg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	96% 2.2mg	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	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	87% 9.6mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.51% 18.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Baked Whole White Potatoes have 1.2 times more Vitamin B5 and 1.6 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 50 times more Vitamin A, 5.4 times more Vitamin B1, 4.2 times more Vitamin B2, 5.1 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin C and 256.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Vitamin B3 per 7 oz.
• Both Baked Whole White Potatoes as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Baked Whole White Potatoes have 1.8 times more Potassium and 8 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 43.4 times more Calcium, 6.2 times more Copper, 8.1 times more Iron, 3.2 times more Magnesium, 5.9 times more Manganese, 3.5 times more Phosphorus, 12.2 times more Selenium, 69.4 times more Sodium and 13.8 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 4.3 times more Energy, 61.5 times more Fat, 117.2 times more Saturated Fat, 3 times more Omega 3, 24.9 times more Omega 6, 2.8 times more Carbohydrate, 17.8 times more Sugars, 2.8 times more Fiber and 8.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.