Comparing Nutrients in 7 ounces Snacks, potato chips, plain, unsalted VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, unsalted	5%	57%	38%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Snacks, potato chips, plain, unsalted	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	36.7% 1064kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	70.8% 68.7g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	68% 21.7g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	140% 23.8g	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	80.8% 105g	30.7% 40g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	2.5% 1.8g	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	0.79% 0.58g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	25% 9.53g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	25% 14g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, unsalted	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.5% 7.6mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	45.6% 0.59mg	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	22.3% 89.3μg	4.96% 20μg	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	68.6% 61.7mg	28.7% 25.8mg	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	121% 18mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.5% 44μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, unsalted	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	41.5% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.45% 98μg	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	40.4% 3.23mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	12% 0.27mg	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	46.8% 327mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	74.4% 2530mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.1% 3.77g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, plain, unsalted VS Boiled Potato Flesh, Cooked In Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, potato chips, plain, unsalted versus 7 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, potato chips, plain, unsalted vs Boiled Potato Flesh, Cooked In Skin:

• 7 ounces of Snacks, potato chips, plain, unsalted have 1.6 times more Vitamin B1, 9.9 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B6, 4.5 times more Vitamin B9, 2.4 times more Vitamin C, 911 times more Vitamin E and 10 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.3 times more Vitamin B5 than Snacks, potato chips, plain, unsalted.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Snacks, potato chips, plain, unsalted as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, potato chips, plain, unsalted vs Boiled Potato Flesh, Cooked In Skin:

• 7 ounces of Snacks, potato chips, plain, unsalted have 4.8 times more Calcium, 1.6 times more Copper, 5.3 times more Iron, 3 times more Magnesium, 3.2 times more Manganese, 3.8 times more Phosphorus, 3.4 times more Potassium, 27 times more Selenium and 3.6 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 40.5 times more Water than Snacks, potato chips, plain, unsalted.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, potato chips, plain, unsalted have 6.2 times more Energy, 346 times more Fat, 421.5 times more Saturated Fat, 19 times more Omega 3, 374.4 times more Omega 6, 2.6 times more Carbohydrate, 2.7 times more Fiber and 3.7 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6