Comparing Nutrients in 7 ounces Baked White Potatoes VS Snacks, potato chips, made from dried potatoes, fat-free, made with olestra

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	8%	3%	89%

Macro Nutrients

	Baked White Potatoes	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Energy	6.3% 183kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	85.5% 111g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	1.6% 1.17g	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	0.38% 0.28g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0.48g	g per day for Men 19-50 years
Fiber	11% 4.17g	38% 14.5g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	38.2% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	81.2% 1.06mg	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	33.2% 133μg	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	240% 216mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	543% 652μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	2% 20mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.23% 209μg	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	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	34% 0.78mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	54.3% 1848mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	56.8% 851mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.14% 5.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Snacks, potato chips, made from dried potatoes, fat-free, made with olestra per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked White Potatoes versus 7 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• 7 ounces of Baked White Potatoes have 2.7 times more Vitamin B2 than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While 7 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 3.7 times more Vitamin B1, 2.2 times more Vitamin B3, 2.5 times more Vitamin B5, 2.5 times more Vitamin B6, 1.8 times more Vitamin B9, 8.6 times more Vitamin C and 121.7 times more Vitamin K than Baked Whole White Potatoes.
• 7 ounces of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Vitamin B2
• Both Baked Whole White Potatoes as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked White Potatoes vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• 7 ounces of Baked White Potatoes have 28.7 times more Water than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While 7 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 2 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 5.8 times more Selenium, 61.3 times more Sodium and 2.2 times more Zinc than Baked Whole White Potatoes.
• 7 ounces of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked White Potatoes have 2.6 times more Sugars than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While 7 oz of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 2.8 times more Energy, 2.7 times more Carbohydrate, 3.5 times more Fiber and 2.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.