Comparing Nutrients in 100 grams Baked Potato Flesh VS Snacks, fruit leather, pieces

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, fruit leather, pieces	1%	7%	92%

Macro Nutrients

	Baked Potato Flesh	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Energy	3.2% 93kcal	12.4% 359kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	2.53% 0.43g	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	63.7% 83g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	79.4% 57.6g	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	0% 0g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	3.6% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	23% 0.3mg	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% 4μg	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	62.2% 56mg	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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Calcium	0.5% 5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	19% 0.17mg	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	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	8% 0.18mg	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	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	13.3% 199mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, fruit leather, pieces per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Snacks, fruit leather, pieces to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Snacks, fruit leather, pieces:

• 100 grams of Baked Potato Flesh have 2.4 times more Vitamin B1, 14 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.3 times more Vitamin B9 than Snacks, fruit leather, pieces.
• While 100 g of Snacks, fruit leather, pieces contain 4.8 times more Vitamin B2, 4.4 times more Vitamin C, 14 times more Vitamin E and 60.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, fruit leather, pieces provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 100 grams of Snacks, fruit leather, pieces have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Snacks, fruit leather, pieces 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, fruit leather, pieces:

• 100 grams of Baked Potato Flesh have 1.3 times more Copper, 1.8 times more Magnesium, 2.1 times more Phosphorus, 2.4 times more Potassium, 1.5 times more Zinc and 6.1 times more Water than Snacks, fruit leather, pieces.
• While 100 g of Snacks, fruit leather, pieces contain 2.1 times more Iron, 9 times more Selenium and 39.8 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, fruit leather, pieces contain similar levels of Manganese per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Selenium
• 100 grams of Snacks, fruit leather, pieces lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Snacks, fruit leather, pieces lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Flesh have more Fiber and 2 times more Protein than Snacks, fruit leather, pieces.
• While 100 g of Snacks, fruit leather, pieces contain 3.9 times more Energy, 26.8 times more Fat, 25 times more Saturated Fat, 12 times more Omega 3, 13.4 times more Omega 6, 3.8 times more Carbohydrate and 33.9 times more Sugars than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6
• 100 grams of Snacks, fruit leather, pieces provide inadequate amounts of Fiber and Protein