Comparing Nutrients in 14 ounces Popcorn, microwave, regular (butter) flavor, made with palm oil VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Baked Potato Skin	Recommended Dietary Allowance
Energy	73.2% 2123kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	181% 58g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	96% 16.3g	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	175% 227g	141% 183g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	104% 39.7g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	59.4% 33.3g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	15% 59.5μg	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	77% 11.5mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Baked Potato Skin	Recommended Dietary Allowance
Calcium	9.13% 91mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	360% 3.24mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	102% 8.18mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	133% 3.06mg	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	156% 1091mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	202% 3028mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, microwave, regular (butter) flavor, made with palm oil VS Baked Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Popcorn, microwave, regular (butter) flavor, made with palm 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 Popcorn, microwave, regular (butter) flavor, made with palm oil vs Baked Potato Skin:

• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 72.8 times more Vitamin E and 2.5 times more Vitamin K than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 4.3 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin C
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Popcorn, microwave, regular (butter) flavor, made with palm 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 Popcorn, microwave, regular (butter) flavor, made with palm oil vs Baked Potato Skin:

• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 2.6 times more Magnesium, 1.3 times more Manganese, 2.7 times more Phosphorus, 8.4 times more Selenium, 36.3 times more Sodium and 4.7 times more Zinc than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 1.5 times more Calcium, 4 times more Copper, 3.4 times more Iron and 1.5 times more Potassium than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 2.7 times more Energy, 302.2 times more Fat, 561.5 times more Saturated Fat, 128.3 times more Omega 6, 1.2 times more Carbohydrate, 1.3 times more Fiber and 2 times more Protein than Baked Potato Skin.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Baked Potato Skin provide inadequate amounts of Omega 3 in 14 ounces.