Comparing Nutrients in 7 ounces Baked White Potatoes VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Baked White Potatoes	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	6.3% 183kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	25.2% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	116% 151g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	1.78% 1.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 1.3g	g per day for Men 19-50 years
Fiber	11% 4.17g	71% 27g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	26% 4.17mg	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	32% 0.42mg	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	8.93% 35.7μg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	2% 20mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	57.8% 0.52mg	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	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	94% 2.15mg	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	86% 603mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.23% 8.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Snacks, popcorn, microwave, 94% fat free:

• Baked Whole White Potatoes have 2.1 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 13 times more Vitamin A, 1.5 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 10.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin B6 per 7 oz.
• Both Baked Whole White Potatoes as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Snacks, popcorn, microwave, 94% fat free:

• Baked Whole White Potatoes have 1.9 times more Potassium and 17.9 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 1.4 times more Calcium, 2.1 times more Copper, 4.5 times more Iron, 4.6 times more Magnesium, 5.7 times more Manganese, 4.1 times more Phosphorus, 13.8 times more Selenium, 81.6 times more Sodium and 8 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 2.4 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 4.4 times more Energy, 40.7 times more Fat, 29.6 times more Saturated Fat, 3.7 times more Omega 3, 44.1 times more Omega 6, 3.6 times more Carbohydrate, 6.5 times more Fiber and 5.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.