Comparing Nutrients in 100 grams Baked Potato Flesh VS Snacks, trail mix, regular

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, trail mix, regular	11%	53%	36%

Macro Nutrients

	Baked Potato Flesh	Snacks, trail mix, regular	Recommended Dietary Allowance
Energy	3.2% 93kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	30.3% 29.4g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	17.3% 5.55g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	56.4% 9.6g	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	34.5% 45g	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	NA	38g per day for Men 19-50 years
Protein	3.5% 1.96g	24.6% 14g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, trail mix, regular	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	38.5% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	15.2% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	18% 0.9mg	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	17.8% 71μg	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	1.56% 1.4mg	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, trail mix, regular	Recommended Dietary Allowance
Calcium	0.5% 5mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	109% 0.99mg	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	38% 3.05mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	45% 1.03mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	15.3% 229mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, trail mix, regular per 100 g

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

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Snacks, trail mix, regular:

• 100 grams of Baked Potato Flesh have 9.1 times more Vitamin C than Snacks, trail mix, regular.
• While 100 g of Snacks, trail mix, regular contain 4.4 times more Vitamin B1, 9.4 times more Vitamin B2, 3.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 7.9 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, trail mix, regular provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 100 grams of Snacks, trail mix, regular have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, trail mix, regular have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Snacks, trail mix, regular:

• 100 grams of Baked Potato Flesh have 8.2 times more Water than Snacks, trail mix, regular.
• While 100 g of Snacks, trail mix, regular contain 15.6 times more Calcium, 4.6 times more Copper, 8.7 times more Iron, 6.3 times more Magnesium, 6.4 times more Manganese, 6.9 times more Phosphorus, 1.8 times more Potassium, 45.8 times more Sodium and 11.1 times more Zinc than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Snacks, trail mix, regular contain 5 times more Energy, 294 times more Fat, 213.5 times more Saturated Fat, 7 times more Omega 3, 299.4 times more Omega 6, 2.1 times more Carbohydrate and 7 times more Protein than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6