Comparing Nutrients in 100 grams Baked White Potatoes VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Baked White Potatoes	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	3.17% 92kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	9.94% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	40.5% 6.9g	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	52% 37.6g	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	8.42% 3.2g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	7.46% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	8.85% 0.12mg	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	3% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.6mg	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.5% 3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.04mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	1% 10mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.018% 0.7μg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	49.5% 1.14mg	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	23% 162mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	26.5% 14.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Baked Whole White Potatoes have 1.5 times more Vitamin B3, 1.8 times more Vitamin B6, 3.2 times more Vitamin B9, 42 times more Vitamin C and 1.4 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 2.8 times more Vitamin B1, 2.3 times more Vitamin B2, more Vitamin B12 and 104.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Vitamin B5 per 100 g.
• Both Baked Whole White Potatoes as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Baked Whole White Potatoes have 2.4 times more Potassium and 13.6 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 6.5 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 6 times more Manganese, 2.2 times more Phosphorus, 29.2 times more Selenium, 38.4 times more Sodium and 3.4 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bar, QUAKER, DIPPS, all flavors contain 5.2 times more Energy, 136.1 times more Fat, 217.3 times more Saturated Fat, 10.6 times more Omega 3, 140.7 times more Omega 6, 3.1 times more Carbohydrate, 24.6 times more Sugars, 1.5 times more Fiber and 3.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.