Comparing Nutrients in 7 ounces Snacks, granola bar, QUAKER, DIPPS, all flavors VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Baked Potato Flesh	Recommended Dietary Allowance
Energy	33% 953kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	41.8% 40.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	54% 17.3g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	19.7% 0.32g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	80.5% 13.7g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	33% 42.8g	130g per day for Men 19-50 years
Sugars	103% 74.6g	4.65% 3.37g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	26.6% 15g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	46% 0.6mg	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	5.95% 24μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	28.2% 25.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.99% 5.95IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55.4% 8.3mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	13% 129mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	47.4% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	28.8% 2.3mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	14% 0.32mg	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	46% 321mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	35.6% 534mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.3% 11g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, QUAKER, DIPPS, all flavors VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors vs Baked Potato Flesh:

• 7 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 1.3 times more Vitamin B1, 4.6 times more Vitamin B2, 1.3 times more Vitamin B9, more Vitamin B12 and 104.8 times more Vitamin E than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 42.7 times more Vitamin C than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• 7 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin E
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bar, QUAKER, DIPPS, all flavors vs Baked Potato Flesh:

• 7 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 13 times more Calcium, 3.3 times more Iron, 2.2 times more Magnesium, 7.1 times more Manganese, 3.2 times more Phosphorus, 48.7 times more Selenium, 53.8 times more Sodium and 4.1 times more Zinc than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.7 times more Potassium and 13.6 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Baked Potato Flesh contain similar levels of Copper per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 5.2 times more Energy, 204.2 times more Fat, 334.3 times more Saturated Fat, 15.9 times more Omega 3, 215.4 times more Omega 6, 3 times more Carbohydrate, 22.1 times more Sugars, 2.1 times more Fiber and 3.8 times more Protein than Baked Potato Flesh.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6