Comparing Nutrients in 100 grams Baked White Potatoes VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Baked White Potatoes	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	3.17% 92kcal	15.7% 455kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	21.3% 3.63g	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	46.3% 60g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	47% 34g	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	11.3% 4.3g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	8.24% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	5.54% 0.072mg	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	4.5% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.83% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.6mg	0.22% 0.2mg	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	50.7% 7.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	1% 10mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	37.4% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.063% 2.5μg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	40.6% 0.93mg	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	27.4% 192mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.24% 8.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Snacks, granola bars, soft, almond, confectioners coating:

• Baked Whole White Potatoes have 2.9 times more Vitamin B6, 2.1 times more Vitamin B9, 63 times more Vitamin C and 1.8 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 2.1 times more Vitamin B1, 8.4 times more Vitamin B2, more Vitamin B12 and 190 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, granola bars, soft, almond, confectioners coating have similar amounts of Vitamin B3 and Vitamin B5 per 100 g.
• Both Baked Whole White Potatoes as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Snacks, granola bars, soft, almond, confectioners coating:

• Baked Whole White Potatoes have 1.7 times more Potassium and 8.6 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 13.6 times more Calcium, 2.7 times more Copper, 2.3 times more Iron, 3.5 times more Magnesium, 4.9 times more Manganese, 2.6 times more Phosphorus, 13 times more Selenium, 69.4 times more Sodium and 4 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bars, soft, almond, confectioners coating contain 4.9 times more Energy, 133.3 times more Fat, 141.7 times more Saturated Fat, 74 times more Omega 6, 2.9 times more Carbohydrate, 22.2 times more Sugars, 2 times more Fiber and 4.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.