Comparing Nutrients in 7 ounces Snacks, popcorn, oil-popped, white popcorn, salt added VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Snacks, popcorn, oil-popped, white popcorn, salt added	Baked Red Potatoes	Recommended Dietary Allowance
Energy	34.2% 992kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	57.5% 55.8g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	91% 1.45g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	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	87.3% 114g	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	52.2% 20g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	32% 18g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, white popcorn, salt added	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	22% 0.27mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	8.43% 33.7μg	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	0.66% 0.6mg	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, oil-popped, white popcorn, salt added	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	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	69% 5.5mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	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	71% 496mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	117% 1754mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added vs Baked Red Potatoes:

• Snacks, popcorn, oil-popped, white popcorn, salt added have 1.9 times more Vitamin B1 and 2.7 times more Vitamin B2 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Vitamin B9 and 42 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Baked Whole Red Potatoes have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added 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, oil-popped, white popcorn, salt added vs Baked Red Potatoes:

• Snacks, popcorn, oil-popped, white popcorn, salt added have 1.3 times more Copper, 4 times more Iron, 3.9 times more Magnesium, 5.1 times more Manganese, 3.5 times more Phosphorus, 73.7 times more Sodium and 6.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Potassium and 27.4 times more Water than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Baked Whole Red Potatoes have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, popcorn, oil-popped, white popcorn, salt added have 5.7 times more Energy, 187.3 times more Fat, 122.3 times more Saturated Fat, 48.7 times more Omega 3, 258.8 times more Omega 6, 2.9 times more Carbohydrate, 5.6 times more Fiber and 3.9 times more Protein than Baked Whole Red Potatoes.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.