Comparing Nutrients in 100 calories Snacks, pretzels, hard, plain, saltedVS Baked White Potatoes

Weight per 100 calories

Snacks, pretzels, hard, plain, salted

26g

Baked White Potatoes

109g

Snacks, pretzels, hard, plain, salted have 4.2 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Snacks, pretzels, hard, plain, salted or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Snacks, pretzels, hard, plain, salted

10%

83%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Snacks, pretzels, hard, plain, saltedvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Snacks rich in Energy

0.79%0.76g

Fat

0.17%0.16g

0.76 gvs0.16 g

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

Find Snacks rich in Fat

0.32%0.1g

Saturated Fat

0.14%0.043g

0.1 gvs0.043 g

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

Find Snacks rich in Saturated Fat

1.04%0.017g

Omega 3

1%0.016g

0.017 gvs0.016 g

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

Find Snacks rich in Omega 3

1.88%0.32g

Omega 6

0.31%0.053g

0.32 gvs0.053 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

16%21g

Carbohydrate

17.6%23g

21 gvs23 g

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

Find Snacks rich in Carbohydrate

0.79%0.58g

Sugars

2.3%1.66g

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

0.58 gvs1.66 g

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

Find Snacks rich in Sugars

0.11%0.081g

Fructose

0.54%0.39g

≤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]

0.081 gvs0.39 g

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

Find Snacks rich in Fructose

%0.18g

Glucose

%0.68g

0.18 gvs0.68 g

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

Find Snacks rich in Glucose

Sucrose

%0.43g

NA gvs0.43 g

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

Find Snacks rich in Sucrose

2.33%0.89g

Fiber

6%2.3g

0.89 gvs2.3 g

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

Find Snacks rich in Fiber

4.67%2.6g

Protein

4.08%2.3g

2.6 gvs2.3 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, pretzels, hard, plain, saltedvs Baked White Potatoes

0%0μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

0 μgvs1.1 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

9.2%0.11mg

Vitamin B1

4.35%0.052mg

Thiamine

0.11 mgvs0.052 mg

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

Find Snacks rich in Vitamin B1 Buy Vegan Vitamin B1

6.65%0.086mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.086 mgvs0.047 mg

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

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2

8.58%1.37mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs1.66 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

1.68%0.084mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.084 mgvs0.42 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

1.5%0.019mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.019 mgvs0.23 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

11%43.2μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

43.2 μgvs41.3 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

0.61%0.55mg

Vitamin C

15.2%13.7mg

Ascorbic acid

0.55 mgvs13.7 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

0.82%0.12mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.12 mgvs0.043 mg

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

Find Snacks rich in Vitamin E

0.61%0.73μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

0.73 μgvs2.93 μg

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

Find Snacks rich in Vitamin K

Minerals

Snacks, pretzels, hard, plain, saltedvs Baked White Potatoes

0.7%7.03mg

Calcium

1.1%11mg

7.03 mgvs11 mg

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

Find Snacks rich in Calcium

4.5%0.041mg

Copper

15.3%0.14mg

0.041 mgvs0.14 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

15%1.2mg

Iron

8.7%0.7mg

1.2 mgvs0.7 mg

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

Find Snacks rich in Iron

1.8%7.55mg

Magnesium

7%29.3mg

7.55 mgvs29.3 mg

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

Find Snacks rich in Magnesium

11.5%0.26mg

Manganese

8.93%0.21mg

0.26 mgvs0.21 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

4.76%33.3mg

Phosphorus

11.6%81.5mg

33.3 mgvs81.5 mg

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

Find Snacks rich in Phosphorus

1.7%58mg

Potassium

17.4%591mg

58 mgvs591 mg

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

Find Snacks rich in Potassium

2.1%1.15μg

Selenium

0.99%0.54μg

1.15 μgvs0.54 μg

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

Find Snacks rich in Selenium

21.5%323mg

Sodium

0.51%7.6mg

323 mgvs7.6 mg

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

Find Snacks rich in Sodium

2.46%0.27mg

Zinc

3.46%0.38mg

0.27 mgvs0.38 mg

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

Find Snacks rich in Zinc

0.022%0.82g

Water

2.2%82g

0.82 gvs82 g

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

Find Snacks rich in Water

Lets compare vitamin content per 100 calories of Snacks, pretzels, hard, plain, salted vs Baked White Potatoes:

Snacks, pretzels, hard, plain, salted have 2.1 times more Vitamin B1 and 1.8 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5 times more Vitamin B5, 11.9 times more Vitamin B6, 25 times more Vitamin C and 4 times more Vitamin K than Snacks, pretzels, hard, plain, salted.
Both Snacks, pretzels, hard, plain, salted and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.
Both Snacks, pretzels, hard, plain, salted as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Snacks, pretzels, hard, plain, salted vs Baked White Potatoes:

Snacks, pretzels, hard, plain, salted have 1.7 times more Iron, 1.3 times more Manganese, 2.1 times more Selenium and 42.4 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Calcium, 3.4 times more Copper, 3.9 times more Magnesium, 2.4 times more Phosphorus, 10.2 times more Potassium, 1.4 times more Zinc and 100.6 times more Water than Snacks, pretzels, hard, plain, salted.

Comparison of macro-nutrients per 100 calories:

Snacks, pretzels, hard, plain, salted have 6 times more Omega 6 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.9 times more Sugars and 2.6 times more Fiber than Snacks, pretzels, hard, plain, salted.
Both Snacks, pretzels, hard, plain, salted and Baked Whole White Potatoes have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 100 kcal.
Both Snacks, pretzels, hard, plain, salted as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Snacks, pretzels, hard, plain, saltedVS Snacks, pretzels, hard, confectioner's coating, chocolate-flavorBaked White PotatoesVS Snacks, pretzels, hard, confectioner's coating, chocolate-flavorSnacks, pretzels, hard, plain, saltedVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Snacks, pretzels, hard, plain, saltedVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Snacks, pretzels, hard, plain, salted or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: