Comparing Nutrients in 14 ounces Baked Potato Skin VS Pie crust, standard-type, frozen, ready-to-bake, enriched

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Pie crust, standard-type, frozen, ready-to-bake, enriched	5%	52%	43%

Macro Nutrients

	Baked Potato Skin	Pie crust, standard-type, frozen, ready-to-bake, enriched	Recommended Dietary Allowance
Energy	27% 786kcal	62.5% 1814kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	107% 103g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	101% 32.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	148% 193g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	20.4% 14.8g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	30.4% 17g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Pie crust, standard-type, frozen, ready-to-bake, enriched	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	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	15.3% 0.2mg	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	69.5% 278μg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Pie crust, standard-type, frozen, ready-to-bake, enriched	Recommended Dietary Allowance
Calcium	13.5% 135mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	33% 0.3mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	76.3% 1.75mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	67% 2274mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	108% 1623mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	5.07% 188g	1.9% 70.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Pie crust, standard-type, frozen, ready-to-bake, enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Skin versus 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Skin vs Pie crust, standard-type, frozen, ready-to-bake, enriched:

• 14 ounces of Baked Potato Skin have 2.1 times more Vitamin B5, 12.3 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• While 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.2 times more Vitamin B9, 11.5 times more Vitamin E and 3.2 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Pie crust, standard-type, frozen, ready-to-bake, enriched provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Pie crust, standard-type, frozen, ready-to-bake, enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Skin vs Pie crust, standard-type, frozen, ready-to-bake, enriched:

• 14 ounces of Baked Potato Skin have 1.8 times more Calcium, 10.9 times more Copper, 2.7 times more Iron, 2.9 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus and 5.9 times more Potassium than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• While 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched contain 8.1 times more Selenium and 19.5 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and Pie crust, standard-type, frozen, ready-to-bake, enriched contain similar levels of Zinc per 14 ounces.
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium
• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Skin have 3.2 times more Fiber than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• While 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched contain 2.3 times more Energy, 260.7 times more Fat, 313.8 times more Saturated Fat, 12.2 times more Omega 3, 92.4 times more Omega 6, 2.7 times more Sugars and 1.4 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Pie crust, standard-type, frozen, ready-to-bake, enriched offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6