Comparing Nutrients in 100 grams Snacks, granola bar, fruit-filled, nonfat VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Baked Potato Flesh	Recommended Dietary Allowance
Energy	11.8% 342kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.7% 77.6g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	2.34% 1.7g	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	10.3% 7.46g	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	% 4.27g	NA	g per day for Men 19-50 years
Sucrose	% 33.5g	NA	g per day for Men 19-50 years
Fiber	19.5% 7.4g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	23% 0.3mg	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	79% 316μg	2.25% 9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.5% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	14.2% 13mg	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	1.47% 0.22mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	0.3% 3mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	50% 4mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	NA	7% 0.16mg	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	17.4% 122mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Baked Potato Flesh per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, granola bar, fruit-filled, nonfat versus 100 g of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Snacks, granola bar, fruit-filled, nonfat vs Baked Potato Flesh:

• 100 grams of Snacks, granola bar, fruit-filled, nonfat have 3.3 times more Vitamin B2, 5.3 times more Vitamin B6, 35.1 times more Vitamin B9 and more Vitamin B12 than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 3.5 times more Vitamin B1, 3.5 times more Vitamin B3 and 7.5 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• 100 grams of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Snacks, granola bar, fruit-filled, nonfat vs Baked Potato Flesh:

• 100 grams of Snacks, granola bar, fruit-filled, nonfat have 11.4 times more Iron, 2 times more Magnesium, 2.4 times more Phosphorus, 27.7 times more Selenium and 4.9 times more Zinc than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 1.8 times more Potassium and 5.5 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Baked Potato Flesh contain similar levels of Copper per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Snacks, granola bar, fruit-filled, nonfat as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, granola bar, fruit-filled, nonfat have 3.7 times more Energy, 3.6 times more Carbohydrate, 26.6 times more Sugars, 4.9 times more Fiber and 3 times more Protein than Baked Potato Flesh.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.