Comparing Nutrients in 14 ounces Baked Potato Skin VS Cookies, gluten-free, chocolate sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Baked Potato Skin	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	27% 786kcal	65% 1881kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	73.2% 71g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	98% 31.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	40.8% 6.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	232% 302g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	268% 194g	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	0% 0g	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	% 3.97g	g per day for Men 19-50 years
Sucrose	NA	% 189g	g per day for Men 19-50 years
Fiber	82.5% 31.4g	26% 9.92g	38g per day for Men 19-50 years
Protein	30.4% 17g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	61% 9.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	13.5% 135mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	115% 1.04mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	89% 2.04mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	67% 2274mg	18.3% 623mg	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	72.8% 1091mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.3% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cookies, gluten-free, chocolate sandwich, with creme filling per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Skin versus 14 oz of Cookies, gluten-free, chocolate sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Skin vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 14 ounces of Baked Potato Skin have 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 7.9 times more Vitamin B3, 5.7 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 57.8 times more Vitamin E and 15.1 times more Vitamin K than Baked Potato Skin.
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Skin vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 14 ounces of Baked Potato Skin have 1.8 times more Calcium, 3.1 times more Copper, 2.5 times more Iron, 1.4 times more Phosphorus and 3.6 times more Potassium than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 13.1 times more Sodium and 1.3 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Cookies, gluten-free, chocolate sandwich, with creme filling contain similar levels of Magnesium and Manganese per 14 ounces.
• 14 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium
• Both Baked Potato Skin as well as Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Skin have 3.2 times more Fiber and 2 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 2.4 times more Energy, 178.9 times more Fat, 304 times more Saturated Fat, 5.6 times more Omega 3, 54.6 times more Omega 6, 1.7 times more Carbohydrate and 35 times more Sugars than Baked Potato Skin.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6