Comparing Nutrients in 14 ounces Baked Potato Skin VS Snacks, fruit leather, pieces

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, fruit leather, pieces	1%	7%	92%

Macro Nutrients

	Baked Potato Skin	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Energy	27% 786kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	8.06% 2.58g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	253% 329g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	315% 229g	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	0% 0g	38g per day for Men 19-50 years
Protein	30.4% 17g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	92% 1.2mg	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	3.97% 16μg	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	247% 222mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	60% 72.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Calcium	13.5% 135mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	75.4% 0.68mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	31.8% 0.73mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	67% 2274mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	52.7% 790mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	5.07% 188g	1.3% 49g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Snacks, fruit leather, pieces per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Skin versus 14 oz of Snacks, fruit leather, pieces to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Skin vs Snacks, fruit leather, pieces:

• 14 ounces of Baked Potato Skin have 2.8 times more Vitamin B1, 30.7 times more Vitamin B3, 2.7 times more Vitamin B5, 2 times more Vitamin B6 and 5.5 times more Vitamin B9 than Snacks, fruit leather, pieces.
• While 14 oz of Snacks, fruit leather, pieces contain 4.1 times more Vitamin C, 14 times more Vitamin E and 10.7 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, fruit leather, pieces provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Snacks, fruit leather, pieces have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Baked Potato Skin as well as Snacks, fruit leather, pieces have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Skin vs Snacks, fruit leather, pieces:

• 14 ounces of Baked Potato Skin have 1.9 times more Calcium, 4.8 times more Copper, 9.4 times more Iron, 3.1 times more Magnesium, 3.3 times more Manganese, 4.2 times more Phosphorus, 3.5 times more Potassium and 2.6 times more Zinc than Snacks, fruit leather, pieces.
• While 14 oz of Snacks, fruit leather, pieces contain 3.9 times more Selenium and 9.5 times more Sodium than Baked Potato Skin.
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium
• 14 ounces of Snacks, fruit leather, pieces lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Skin have more Fiber and 4.3 times more Protein than Snacks, fruit leather, pieces.
• While 14 oz of Snacks, fruit leather, pieces contain 1.8 times more Energy, 26.8 times more Fat, 25 times more Saturated Fat, 12 times more Omega 3, 13.4 times more Omega 6, 1.8 times more Carbohydrate and 41.1 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 Snacks, fruit leather, pieces provide inadequate amounts of Fiber and Protein