Comparing Nutrients in 100 grams Baked Potato Flesh VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Baked Potato Flesh	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	3.2% 93kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	13.6% 4.34g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	44% 57.4g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	1.94% 1.4g	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	3.95% 1.5g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	9.25% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	16% 0.21mg	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	2.25% 9μg	1.75% 7μg	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	14.2% 13mg	2.22% 2mg	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	0.27% 0.04mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	28% 33.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	0.5% 5mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	27.7% 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	4.38% 0.35mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	NA	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	7.14% 50mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	5.44% 185mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, corn-based, extruded, chips, unsalted per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Snacks, corn-based, extruded, chips, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Snacks, corn-based, extruded, chips, unsalted:

• 100 grams of Baked Potato Flesh have 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 6.4 times more Vitamin C than Snacks, corn-based, extruded, chips, unsalted.
• While 100 g of Snacks, corn-based, extruded, chips, unsalted contain 1.3 times more Vitamin B1, 7.6 times more Vitamin B2, 34 times more Vitamin E and 112 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, corn-based, extruded, chips, unsalted provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 100 grams of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Snacks, corn-based, extruded, chips, unsalted:

• 100 grams of Baked Potato Flesh have 2.1 times more Potassium and 75.4 times more Water than Snacks, corn-based, extruded, chips, unsalted.
• While 100 g of Snacks, corn-based, extruded, chips, unsalted contain 24.8 times more Calcium, 4.9 times more Iron, 2.8 times more Magnesium, 3.7 times more Phosphorus, 22.3 times more Selenium and 2.9 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, corn-based, extruded, chips, unsalted contain similar levels of Copper per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Flesh have 1.2 times more Sugars than Snacks, corn-based, extruded, chips, unsalted.
• While 100 g of Snacks, corn-based, extruded, chips, unsalted contain 6 times more Energy, 334 times more Fat, 167.1 times more Saturated Fat, 59.7 times more Omega 3, 515.3 times more Omega 6, 2.7 times more Carbohydrate, 2.9 times more Fiber and 3.4 times more Protein than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6