Comparing Nutrients in 14 ounces Baked Potato Skin VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Baked Potato Skin	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	27% 786kcal	70.5% 2044kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	130% 41.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	59.7% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	227% 295g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	232% 168g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 168g	g per day for Men 19-50 years
Fiber	82.5% 31.4g	0% 0g	38g per day for Men 19-50 years
Protein	30.4% 17g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	0% 0mg	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59.5% 53.6mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	13.5% 135mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	0% 0mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	3.28% 0.075mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	67% 2274mg	4.2% 143mg	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	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cookies, gluten-free, lemon wafer per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Skin versus 14 oz of Cookies, gluten-free, lemon wafer 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, lemon wafer:

• 14 ounces of Baked Potato Skin have 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 47.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 78 times more Vitamin E than Baked Potato Skin.
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin E
• 14 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 14 ounces for Baked Potato Skin vs Cookies, gluten-free, lemon wafer:

• 14 ounces of Baked Potato Skin have 3.8 times more Calcium, more Copper, 39.1 times more Iron, 14.3 times more Magnesium, 32.4 times more Manganese, 2.6 times more Phosphorus, 15.9 times more Potassium and 16.3 times more Zinc than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 5.3 times more Sodium than Baked Potato Skin.
• 14 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc
• Both Baked Potato Skin as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Skin have more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 2.6 times more Energy, 241.8 times more Fat, 403.9 times more Saturated Fat, 9.8 times more Omega 3, 79.9 times more Omega 6, 1.6 times more Carbohydrate and 30.2 times more Sugars than Baked Potato Skin.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 14 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein