Comparing Nutrients in 14 ounces Snacks, popcorn, microwave, 94% fat freeVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Snacks, popcorn, microwave, 94% fat free

11%

14%

75%

Baked White Potatoes

90%

14 oz ▼

Macro Nutrients

Snacks, popcorn, microwave, 94% fat freevs Baked White Potatoes

55%1596kcal

Energy

12.6%365kcal

1596 kcalvs365 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Snacks rich in Energy

25%24.2g

Fat

0.61%0.6g

24.2 gvs0.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Snacks rich in Fat

14.7%4.7g

Saturated Fat

0.5%0.16g

4.7 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Snacks rich in Saturated Fat

13.6%0.22g

Omega 3

3.72%0.06g

0.22 gvs0.06 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Snacks rich in Omega 3

50.5%8.58g

Omega 6

1.14%0.19g

8.58 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Snacks rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Snacks rich in Cholesterol

232%302g

Carbohydrate

64.4%83.7g

302 gvs83.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Snacks rich in Carbohydrate

3.56%2.58g

Sugars

8.38%6.07g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.58 gvs6.07 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Snacks rich in Sugars

0%0g

Fructose

1.97%1.43g

≤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]

0 gvs1.43 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Snacks rich in Fructose

%0g

Glucose

%2.5g

0 gvs2.5 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Snacks rich in Glucose

%2.58g

Sucrose

%1.6g

2.58 gvs1.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Snacks rich in Sucrose

142%54g

Fiber

22%8.33g

54 gvs8.33 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Snacks rich in Fiber

76%42.5g

Protein

15%8.33g

42.5 gvs8.33 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, popcorn, microwave, 94% fat freevs Baked White Potatoes

5.73%51.6μg

Vitamin A

0.44%3.97μg

RAE, retinol activity equivalents

51.6 μgvs3.97 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

23%0.28mg

Vitamin B1

16%0.19mg

Thiamine

0.28 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B1 Buy Vegan Vitamin B1

46%0.6mg

Vitamin B2

13%0.17mg

Riboflavin

0.6 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2

52%8.33mg

Vitamin B3

38%6.06mg

Niacin, nicotinic acid, niacinamide

8.33 mgvs6.06 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

30.4%1.52mg

Pantothenic acid

NA mgvs1.52 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

64%0.83mg

Vitamin B6

64.4%0.84mg

Pyridoxine

0.83 mgvs0.84 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B7

18%71.4μg

Vitamin B9

37.7%151μg

Folates and Folic Acid

71.4 μgvs151 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

55.6%50mg

Ascorbic acid

0 mgvs50 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Snacks rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D

11%1.63mg

Vitamin E

1.06%0.16mg

Tocopherols and Tocotrienols

1.63 mgvs0.16 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Snacks rich in Vitamin E

3.64%4.37μg

Vitamin K

8.93%10.7μg

Phytomenadione or phylloquinone

4.37 μgvs10.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Snacks rich in Vitamin K

Minerals

Snacks, popcorn, microwave, 94% fat freevs Baked White Potatoes

5.56%55.6mg

Calcium

3.97%39.7mg

55.6 mgvs39.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Snacks rich in Calcium

116%1.04mg

Copper

56%0.5mg

1.04 mgvs0.5 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Snacks rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Snacks rich in Fluoride

142%11.4mg

Iron

31.8%2.54mg

11.4 mgvs2.54 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Snacks rich in Iron

117%492mg

Magnesium

25.5%107mg

492 mgvs107 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Snacks rich in Magnesium

187%4.3mg

Manganese

32.6%0.75mg

4.3 mgvs0.75 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Snacks rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Snacks rich in Molybdenum

172%1207mg

Phosphorus

42.5%298mg

1207 mgvs298 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Snacks rich in Phosphorus

33%1127mg

Potassium

63.5%2159mg

1127 mgvs2159 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Snacks rich in Potassium

49.8%27.4μg

Selenium

3.6%2μg

27.4 μgvs2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Snacks rich in Selenium

151%2266mg

Sodium

1.85%27.8mg

2266 mgvs27.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Snacks rich in Sodium

101%11mg

Zinc

12.6%1.4mg

11 mgvs1.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Snacks rich in Zinc

0.45%16.7g

Water

8.1%299g

16.7 gvs299 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Snacks rich in Water

Lets compare vitamin content per 14 ounces of Snacks, popcorn, microwave, 94% fat free vs Baked White Potatoes:

Snacks, popcorn, microwave, 94% fat free have 13 times more Vitamin A, 1.5 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 10.3 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.1 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 14 oz.
Both Snacks, popcorn, microwave, 94% fat free as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, popcorn, microwave, 94% fat free vs Baked White Potatoes:

Snacks, popcorn, microwave, 94% fat free have 1.4 times more Calcium, 2.1 times more Copper, 4.5 times more Iron, 4.6 times more Magnesium, 5.7 times more Manganese, 4.1 times more Phosphorus, 13.8 times more Selenium, 81.6 times more Sodium and 8 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Potassium and 17.9 times more Water than Snacks, popcorn, microwave, 94% fat free.

Comparison of macro-nutrients per 14 ounces:

Snacks, popcorn, microwave, 94% fat free have 4.4 times more Energy, 40.7 times more Fat, 29.6 times more Saturated Fat, 3.7 times more Omega 3, 44.1 times more Omega 6, 3.6 times more Carbohydrate, 6.5 times more Fiber and 5.1 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.4 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Snacks, popcorn, microwave, 94% fat freeVS Snacks, popcorn, microwave, low fatBaked White PotatoesVS Snacks, popcorn, microwave, low fatSnacks, popcorn, microwave, 94% fat freeVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 14 ounces Snacks, popcorn, microwave, 94% fat freeVS Baked White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: