Comparing Nutrients in 7 ounces Snacks, popcorn, air-popped (Unsalted) VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Baked Red Potatoes	Recommended Dietary Allowance
Energy	26% 758kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.65g	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	119% 155g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	79% 30g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	42.5% 24g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.2% 0.56mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.4% 0.49mg	32.4% 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	11.4% 45.6μg	13.4% 53.6μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	38.4% 0.35mg	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	66% 5.28mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	15% 0.34mg	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	85% 595mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	62% 6.83mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.22% 8.14g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, popcorn, air-popped (Unsalted) vs Baked Red Potatoes:

• Snacks, popcorn, air-popped (Unsalted) have 2.8 times more Vitamin B1, 5.7 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.2 times more Vitamin B5 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Baked Whole Red Potatoes have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Snacks, popcorn, air-popped (Unsalted) vs Baked Red Potatoes:

• Snacks, popcorn, air-popped (Unsalted) have 2.4 times more Copper, 3.8 times more Iron, 4.7 times more Magnesium, 5.5 times more Manganese, 4.2 times more Phosphorus and 8.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Potassium and 18.7 times more Water than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Baked Whole Red Potatoes have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, popcorn, air-popped (Unsalted) have 4.4 times more Energy, 28 times more Fat, 14.3 times more Saturated Fat, 4 times more Omega 3, 37.6 times more Omega 6, 4 times more Carbohydrate, 8.4 times more Fiber and 5.2 times more Protein than Baked Whole Red Potatoes.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.