Comparing Nutrients in 100 grams Baked White Potatoes VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Baked White Potatoes	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	3.17% 92kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	15% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	23.3% 17g	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	0.5% 0.36g	0.51% 0.37g	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	% 0.63g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 9.26g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	41.6% 374μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	232% 37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	185% 2.4mg	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	9.5% 38μg	264% 1057μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	267% 6.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.6mg	75.6% 68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	21% 125IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.04mg	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	34% 40.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	1% 10mg	88.6% 886mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	157% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.043% 1.7μg	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	8% 0.64mg	178% 14mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	78.3% 329mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	113% 2.6mg	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	10.7% 75mg	112% 785mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	114% 62.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	25.7% 386mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 374 times more Vitamin A, 2.5 times more Vitamin B1, 69.8 times more Vitamin B2, 24.3 times more Vitamin B3, 41.5 times more Vitamin B5, 11.4 times more Vitamin B6, 27.8 times more Vitamin B9, more Vitamin B12, 5.4 times more Vitamin C, more Vitamin D, 210 times more Vitamin E and 15.1 times more Vitamin K than Baked Whole White Potatoes.

Comparing minerals per 100 grams for Baked White Potatoes vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Baked Whole White Potatoes have 1.3 times more Potassium and 8 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 88.6 times more Calcium, 11.1 times more Copper, 22.2 times more Iron, 12.2 times more Magnesium, 13.7 times more Manganese, 10.5 times more Phosphorus, 125 times more Selenium, 55.1 times more Sodium and 27.8 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 grams:

• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 4.4 times more Energy, 81.3 times more Fat, 138.1 times more Saturated Fat, 8.3 times more Omega 3, 52.7 times more Omega 6, 2.5 times more Carbohydrate, 11 times more Sugars, 2 times more Fiber and 9.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.