Comparing Nutrients in 14 ounces Baked Potato Skin VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Baked Potato Skin	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	27% 786kcal	72% 2088kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	214% 68.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	71.7% 1.15g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	201% 262g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	283% 205g	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	35.5% 13.5g	38g per day for Men 19-50 years
Protein	30.4% 17g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	14.7% 0.19mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	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	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	13.5% 135mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	117% 1.05mg	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	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	NA	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	67% 2274mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.19% 6.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cookies, sugar wafer, chocolate-covered per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Skin versus 14 oz of Cookies, sugar wafer, chocolate-covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Skin vs Cookies, sugar wafer, chocolate-covered:

• 14 ounces of Baked Potato Skin have 1.3 times more Vitamin B1, 4.8 times more Vitamin B3, 12.8 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 2 times more Vitamin B2, more Vitamin B12, 54 times more Vitamin E and 4.1 times more Vitamin K than Baked Potato Skin.
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 14 ounces of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Skin vs Cookies, sugar wafer, chocolate-covered:

• 14 ounces of Baked Potato Skin have more Calcium, 3.1 times more Copper, 5.7 times more Iron and 1.8 times more Potassium than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 7.7 times more Selenium and 6.6 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and Cookies, sugar wafer, chocolate-covered contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium
• 14 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Skin have 2.3 times more Fiber and 1.2 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 2.7 times more Energy, 275.9 times more Fat, 663.1 times more Saturated Fat, 28.9 times more Omega 3, 121.4 times more Omega 6, 1.4 times more Carbohydrate and 36.9 times more Sugars than Baked Potato Skin.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6