Comparing Nutrients in 14 ounces Olive Oil VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Olive Oil	0%	100%	0%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Olive Oil	Baked Potato Skin	Recommended Dietary Allowance
Energy	121% 3509kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	409% 397g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	171% 55g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	189% 3.02g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	228% 38.7g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	141% 183g	130g per day for Men 19-50 years
Sugars	0% 0g	7.66% 5.56g	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	0% 0g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	0% 0g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Olive Oil	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	187% 2.44mg	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	0% 0μg	22% 87.3μg	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	59.5% 53.6mg	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	380% 57mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	199% 239μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Olive Oil	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	360% 3.24mg	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	27.8% 2.22mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	106% 2.44mg	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	0% 0mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	0.12% 3.97mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0% 0g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Olive Oil VS Baked Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Olive Oil versus 14 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Olive Oil vs Baked Potato Skin:

• 14 ounces of Olive Oil have 358.8 times more Vitamin E and 35.4 times more Vitamin K than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Salad or Cooking Olive Oil.
• 14 ounces of Olive Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Salad or Cooking Olive Oil as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Olive Oil vs Baked Potato Skin:

• 14 oz of Baked Potato Skin contain 34 times more Calcium, more Copper, 12.6 times more Iron, more Magnesium, more Manganese, more Phosphorus, 573 times more Potassium and more Zinc than Salad or Cooking Olive Oil.
• 14 ounces of Olive Oil lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Salad or Cooking Olive Oil as well as Baked Potato Skin lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Olive Oil have 4.5 times more Energy, 1000 times more Fat, 531.1 times more Saturated Fat, 76.1 times more Omega 3 and 305.1 times more Omega 6 than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain more Carbohydrate, more Fiber and more Protein than Salad or Cooking Olive Oil.
• 14 ounces of Olive Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6