Comparing Nutrients in 14 ounces Baked Potato Skin VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Baked Potato Skin	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	27% 786kcal	62.5% 1814kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	68.3% 66.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	39.7% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	216% 281g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	212% 154g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	30.4% 17g	53% 29.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	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	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	60.2% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	52.5% 0.68mg	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	8.93% 35.7μg	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	2.2% 2mg	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	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	13.5% 135mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	133% 1.2mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	97% 2.23mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	67% 2274mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	105% 57.5μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	151% 2258mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Skin versus 14 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Skin vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 14 ounces of Baked Potato Skin have 1.2 times more Vitamin B1, 3.8 times more Vitamin B3, 3.6 times more Vitamin B6, 2.4 times more Vitamin B9 and 27 times more Vitamin C than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 14 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 1.9 times more Vitamin B2, 15.5 times more Vitamin E and 6.5 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor 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, pretzels, hard, confectioner's coating, chocolate-flavor:

• 14 ounces of Baked Potato Skin have 2.7 times more Copper, 3.5 times more Iron and 2.5 times more Potassium than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 14 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 2.2 times more Calcium, 1.4 times more Phosphorus, 20.7 times more Selenium, 27.1 times more Sodium and 1.9 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain similar levels of Magnesium and Manganese per 14 ounces.
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Skin have 3.3 times more Fiber than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 14 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 2.3 times more Energy, 167 times more Fat, 295.4 times more Saturated Fat, 16 times more Omega 3, 62.2 times more Omega 6, 1.5 times more Carbohydrate, 27.7 times more Sugars and 1.7 times more Protein than Baked Potato Skin.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6