Comparing Nutrients in 100 grams Baked White Potatoes VS Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	17%	33%	50%

Macro Nutrients

	Baked White Potatoes	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Energy	3.17% 92kcal	14.8% 429kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	16% 15.7g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	22.8% 3.88g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	23.6% 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	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	30% 11.4g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	7.24% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	4.85% 0.063mg	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	11.3% 45μg	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	0% 0mg	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	47.6% 7.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Calcium	1% 10mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	56.2% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.008% 0.3μg	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	42.4% 3.4mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	34% 0.78mg	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	38.7% 271mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.25% 9.34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• Baked Whole White Potatoes have 1.3 times more Vitamin B3, 3.3 times more Vitamin B6 and more Vitamin C than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 2.4 times more Vitamin B1, 6.7 times more Vitamin B2 and 178.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have similar amounts of Vitamin B5, Vitamin B9 and Vitamin K per 100 g.
• Both Baked Whole White Potatoes as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors 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, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• Baked Whole White Potatoes have more Calcium, 1.3 times more Potassium and 8.1 times more Water than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 4 times more Copper, 5.3 times more Iron, 4 times more Magnesium, 4.1 times more Manganese, 3.6 times more Phosphorus, 18.2 times more Selenium, 41.9 times more Sodium and 4.6 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 4.7 times more Energy, 104.7 times more Fat, 30.3 times more Saturated Fat, 12.9 times more Omega 3, 79.1 times more Omega 6, 2.5 times more Carbohydrate, 11.2 times more Sugars, 5.4 times more Fiber and 8.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.