Comparing Nutrients in 100 calories Spaghetti, protein-fortified, cooked, enriched (n x 6.25) VS Baked Potato Skin

Weight per 100 calories

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 61g
• Baked Potato Skin: 50.5g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Spaghetti, protein-fortified, cooked, enriched (n x 6.25) or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Baked Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.052% 0.051g	97g per day for Men 19-50 years
Saturated Fat	0.061% 0.02g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.095% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	0.98% 0.71g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.2% 1.2g	10.5% 4g	38g per day for Men 19-50 years
Protein	9.65% 5.4g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.056% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.55% 0.098mg	4.1% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	24% 0.31mg	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	12.5% 50μg	2.78% 11μg	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	0% 0mg	7.58% 6.8mg	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	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.72% 0.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0.61% 6.1mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	5.7% 0.051mg	46% 0.41mg	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	5.5% 0.44mg	44.4% 3.56mg	8mg per day for Men 19-50 years
Magnesium	4.36% 18.3mg	5.17% 21.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	13.5% 0.31mg	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	4.36% 30.5mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	0.75% 25.6mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	0.64% 0.35μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.05mg	0.71% 10.6mg	1500mg per day for Men 19-50 years
Zinc	2.77% 0.3mg	2.25% 0.25mg	11mg per day for Men 19-50 years
Water	0.98% 36.4g	0.65% 24g	3700g per day for Men 19-50 years

Spaghetti, Protein-fortified, Cooked, Enriched (n X 6.25) VS Baked Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Spaghetti, protein-fortified, cooked, enriched (n x 6.25) or Baked Potato Skin?

Lets compare vitamin content per 100 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Baked Potato Skin:

• 100 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have 2.9 times more Vitamin B1, 1.8 times more Vitamin B2 and 4.5 times more Vitamin B9 than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain 1.4 times more Vitamin B3, 2.5 times more Vitamin B5, 7.9 times more Vitamin B6 and more Vitamin C than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• 100 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin C
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Baked Potato Skin:

• 100 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have 43.5 times more Selenium and 1.2 times more Zinc than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain 8.1 times more Copper, 8.1 times more Iron, 1.7 times more Phosphorus and 11.3 times more Potassium than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Baked Potato Skin contain similar levels of Magnesium and Manganese per 100 calories.
• 100 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Potassium
• 100 calories of Baked Potato Skin lack sufficient amounts of Selenium
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Baked Potato Skin lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have 2.5 times more Protein than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain 3.3 times more Fiber than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Baked Potato Skin offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.