Comparing Nutrients in 100 grams Baked White Potatoes VS Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	3%	19%	78%

Macro Nutrients

	Baked White Potatoes	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Recommended Dietary Allowance
Energy	3.17% 92kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	25.6% 4.35g	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	62% 80.5g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	26.7% 19.4g	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	0% 0g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	69.2% 0.9mg	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	60.3% 241μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares	Recommended Dietary Allowance
Calcium	1% 10mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	11% 0.1mg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	69.6% 1.6mg	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	6% 42mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	1.15% 39mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.16% 5.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares:

• Baked Whole White Potatoes have more Vitamin B5, more Vitamin C and more Vitamin K than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• While Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares contain 270 times more Vitamin A, 14.6 times more Vitamin B1, 18.6 times more Vitamin B2, 6 times more Vitamin B3, 4.3 times more Vitamin B6 and 6.3 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares:

• Baked Whole White Potatoes have 3.3 times more Calcium, 1.3 times more Copper, 2.1 times more Magnesium, 1.8 times more Phosphorus, 13.9 times more Potassium and 12.8 times more Water than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• While Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares contain 3.4 times more Iron, 8.5 times more Manganese, 22 times more Selenium, 50.1 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 grams:

• Baked Whole White Potatoes have more Fiber than Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares.
• While Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares contain 4.5 times more Energy, 60 times more Fat, 35 times more Saturated Fat, 38.6 times more Omega 3, 88.7 times more Omega 6, 3.8 times more Carbohydrate, 12.7 times more Sugars and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.