Comparing Nutrients in 14 ounces Baked Potato Skin VS Frozen Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Frozen Red Sour Cherries	7%	8%	85%

Macro Nutrients

	Baked Potato Skin	Frozen Red Sour Cherries	Recommended Dietary Allowance
Energy	27% 786kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	49.4% 35.8g	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	82.5% 31.4g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	30.4% 17g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Frozen Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	20.5% 0.27mg	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	22% 87.3μg	4.96% 20μg	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	59.5% 53.6mg	7.5% 6.75mg	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	1.06% 0.16mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Frozen Red Sour Cherries	Recommended Dietary Allowance
Calcium	13.5% 135mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	39.7% 0.36mg	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	349% 28mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	9.84% 0.23mg	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	57.3% 401mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	67% 2274mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.07% 188g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Frozen Red Sour Cherries per 14 oz

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

Lets compare vitamin content per 14 ounces of Baked Potato Skin vs Frozen Red Sour Cherries:

• 14 ounces of Baked Potato Skin have 2.8 times more Vitamin B1, 3.1 times more Vitamin B2, 22.4 times more Vitamin B3, 4.8 times more Vitamin B5, 9.2 times more Vitamin B6, 4.4 times more Vitamin B9 and 7.9 times more Vitamin C than Frozen Red Sour Cherries.
• While 14 oz of Frozen Red Sour Cherries contain 44 times more Vitamin A than Baked Potato Skin.
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin A
• 14 ounces of Frozen Red Sour Cherries have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Frozen Red Sour Cherries have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Skin vs Frozen Red Sour Cherries:

• 14 ounces of Baked Potato Skin have 2.6 times more Calcium, 9.1 times more Copper, 13.3 times more Iron, 4.8 times more Magnesium, 10.8 times more Manganese, 6.3 times more Phosphorus, 4.6 times more Potassium and 4.9 times more Zinc than Frozen Red Sour Cherries.
• While 14 oz of Frozen Red Sour Cherries contain 1.8 times more Water than Baked Potato Skin.
• 14 ounces of Frozen Red Sour Cherries lack sufficient amounts of Calcium and Zinc
• Both Baked Potato Skin as well as Frozen Red Sour Cherries lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Skin have 4.3 times more Energy, 4.2 times more Carbohydrate, 4.9 times more Fiber and 4.7 times more Protein than Frozen Red Sour Cherries.
• While 14 oz of Frozen Red Sour Cherries contain 6.5 times more Omega 3 and 6.4 times more Sugars than Baked Potato Skin.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• 14 ounces of Frozen Red Sour Cherries provide inadequate amounts of Energy and Protein
• Both Baked Potato Skin as well as Frozen Red Sour Cherries provide inadequate amounts of Omega 6 in 14 ounces.