Comparing Nutrients in 7 ounces Pretzels, soft VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft	10%	8%	82%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pretzels, soft	Baked White Potatoes	Recommended Dietary Allowance
Energy	23% 671kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	6.34% 6.15g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	32% 42g	130g per day for Men 19-50 years
Sugars	0.68% 0.5g	4.2% 3.04g	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	NA	0.99% 0.71g	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	NA	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	11% 4.17g	38g per day for Men 19-50 years
Protein	29% 16.3g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	32.2% 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	12% 47.6μg	19% 75.4μg	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	0% 0mg	27.8% 25mg	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	7.14% 1.07mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	28% 0.25mg	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	97% 7.78mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	16.3% 0.38mg	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	22.4% 157mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	27% 403mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pretzels, soft vs Baked White Potatoes:

• Pretzels, soft have 8.5 times more Vitamin B1, 6.7 times more Vitamin B2, 2.8 times more Vitamin B3 and 13.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 10.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Pretzels, soft.
• Both Pretzels, soft and Baked Whole White Potatoes have similar amounts of Vitamin K per 7 oz.
• Both Pretzels, soft as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pretzels, soft vs Baked White Potatoes:

• Pretzels, soft have 2.3 times more Calcium, 6.1 times more Iron, 34.4 times more Selenium, 29 times more Sodium and 2.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Magnesium, 6.2 times more Potassium and 5 times more Water than Pretzels, soft.
• Both Pretzels, soft and Baked Whole White Potatoes have similar amounts of Copper and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pretzels, soft have 3.7 times more Energy, 20.7 times more Fat, 17.4 times more Saturated Fat, 3.7 times more Omega 3, 18.2 times more Omega 6, 3.3 times more Carbohydrate and 3.9 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.1 times more Sugars than Pretzels, soft.
• Both Pretzels, soft and Baked Whole White Potatoes have similar amounts of Fiber per 7 oz.
• Both Pretzels, soft as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.