Comparing Nutrients in 7 ounces Baked White Potatoes VS Snacks, peas, roasted, wasabi-flavored

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Baked White Potatoes	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	6.3% 183kcal	29.6% 857kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	33% 10.5g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	21.2% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	95% 123g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	38.6% 28g	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	2.14% 1.55g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 25.2g	g per day for Men 19-50 years
Fiber	11% 4.17g	20% 7.54g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	102% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	62.8% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	83.7% 1.1mg	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	68.5% 274μg	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	30.6% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	83% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	2% 20mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	98% 0.88mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	108% 2.5mg	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	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	39.7% 595mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.37% 13.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Snacks, peas, roasted, wasabi-flavored:

• Baked Whole White Potatoes have more Vitamin C than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 77 times more Vitamin A, 12.8 times more Vitamin B1, 7.3 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6, 3.6 times more Vitamin B9, 57.8 times more Vitamin E and 18.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Snacks, peas, roasted, wasabi-flavored:

• Baked Whole White Potatoes have 10.9 times more Water than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 12.3 times more Calcium, 3.5 times more Copper, 5.9 times more Iron, 3.8 times more Magnesium, 6.6 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Potassium, 14.4 times more Selenium, 42.9 times more Sodium and 9.5 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Snacks, peas, roasted, wasabi-flavored contain 4.7 times more Energy, 94.1 times more Fat, 132.3 times more Saturated Fat, 8.7 times more Omega 3, 37.1 times more Omega 6, 3 times more Carbohydrate, 9.2 times more Sugars, 2.2 times more Fructose, 1.8 times more Fiber and 6.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.