Comparing Nutrients in 100 grams Baked Potato Flesh VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Baked Potato Flesh	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	3.2% 93kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	74.6% 12.7g	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% 57.2g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	26.3% 10g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	6.1% 0.31mg	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	4.25% 17μg	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	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	0.5% 5mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	24.6% 0.22mg	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	34.8% 2.78mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	38.2% 0.88mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	59% 884mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, popcorn, oil-popped, white popcorn, salt added per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Snacks, popcorn, oil-popped, white popcorn, salt added to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• 100 grams of Baked Potato Flesh have 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 42.7 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 100 g of Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.3 times more Vitamin B1, 6.5 times more Vitamin B2 and 1.9 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, popcorn, oil-popped, white popcorn, salt added provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 100 grams of Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• 100 grams of Baked Potato Flesh have 1.7 times more Potassium and 26.9 times more Water than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 100 g of Snacks, popcorn, oil-popped, white popcorn, salt added contain 7.9 times more Iron, 4.3 times more Magnesium, 5.5 times more Manganese, 5 times more Phosphorus, 24.3 times more Selenium, 176.8 times more Sodium and 9.1 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, popcorn, oil-popped, white popcorn, salt added contain similar levels of Copper per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Snacks, popcorn, oil-popped, white popcorn, salt added lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Snacks, popcorn, oil-popped, white popcorn, salt added contain 5.4 times more Energy, 281 times more Fat, 188.1 times more Saturated Fat, 73 times more Omega 3, 396.3 times more Omega 6, 2.7 times more Carbohydrate, 6.7 times more Fiber and 4.6 times more Protein than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6