Comparing Nutrients in 14 ounces Pie, Dutch Apple, Commercially Prepared VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Baked Potato Skin	Recommended Dietary Allowance
Energy	39.7% 1151kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	46.7% 7.94g	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	136% 177g	141% 183g	130g per day for Men 19-50 years
Sugars	121% 87.4g	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	25% 18g	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	% 19.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	21% 83.3μg	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	25% 22.6mg	59.5% 53.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25.4% 3.8mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.2% 65μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Baked Potato Skin	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	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	45% 3.6mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.92mg	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	16.4% 115mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, Dutch Apple, Commercially Prepared VS Baked Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie, Dutch Apple, Commercially Prepared 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 Pie, Dutch Apple, Commercially Prepared vs Baked Potato Skin:

• 14 ounces of Pie, Dutch Apple, Commercially Prepared have 18 times more Vitamin A, 1.6 times more Vitamin B1, 24 times more Vitamin E and 9.6 times more Vitamin K than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 1.6 times more Vitamin B2, 2.8 times more Vitamin B3, 8.9 times more Vitamin B5, 15.7 times more Vitamin B6 and 2.4 times more Vitamin C than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Baked Potato Skin provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Pie, Dutch Apple, Commercially Prepared as well as Baked Potato Skin have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Pie, Dutch Apple, Commercially Prepared vs Baked Potato Skin:

• 14 ounces of Pie, Dutch Apple, Commercially Prepared have 3.1 times more Selenium and 9.5 times more Sodium than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 2.4 times more Calcium, 5.5 times more Copper, 7.7 times more Iron, 5.4 times more Magnesium, 2.6 times more Manganese, 3.5 times more Phosphorus, 7.5 times more Potassium and 2.6 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• 14 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, Dutch Apple, Commercially Prepared have 1.5 times more Energy, 115 times more Fat, 89 times more Saturated Fat, 11.7 times more Omega 3, 62.5 times more Omega 6 and 15.7 times more Sugars than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 4.9 times more Fiber and 2 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Baked Potato Skin offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6