Comparing Nutrients in 100 grams Baked White Potatoes VS Snacks, corn-based, extruded, onion-flavor

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Baked White Potatoes	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	3.17% 92kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	13.6% 4.34g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	17.7% 3g	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	50% 65g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	6.66% 4.83g	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	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	11.4% 0.15mg	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	27.5% 110μg	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% 12.6mg	2% 1.8mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	1% 10mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	13% 0.12mg	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	8% 0.64mg	46.5% 3.72mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	8.8% 0.2mg	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	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	63.3% 950mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Snacks, corn-based, extruded, onion-flavor:

• Baked Whole White Potatoes have 1.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 7 times more Vitamin C than Snacks, corn-based, extruded, onion-flavor.
• While Snacks, corn-based, extruded, onion-flavor contain 4.6 times more Vitamin B1, 7.2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.9 times more Vitamin B9, 67.3 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Snacks, corn-based, extruded, onion-flavor:

• Baked Whole White Potatoes have 3.8 times more Potassium and 37.7 times more Water than Snacks, corn-based, extruded, onion-flavor.
• While Snacks, corn-based, extruded, onion-flavor contain 2.9 times more Calcium, 5.8 times more Iron, 21.2 times more Selenium and 135.7 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, corn-based, extruded, onion-flavor have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, corn-based, extruded, onion-flavor contain 5.4 times more Energy, 150.7 times more Fat, 108.5 times more Saturated Fat, 8.7 times more Omega 3, 61.4 times more Omega 6, 3.1 times more Carbohydrate, 3.2 times more Sugars, 1.9 times more Fiber and 3.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.