Comparing Nutrients in 14 ounces Baked Potato Skin VS Water, bottled, non-carbonated, NAYA

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Water, bottled, non-carbonated, NAYA	0%	0%	0%

Macro Nutrients

	Baked Potato Skin	Water, bottled, non-carbonated, NAYA	Recommended Dietary Allowance
Energy	27% 786kcal	0% 0kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	0% 0g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	NA	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	NA	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	Water, bottled, non-carbonated, NAYA	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	NA	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	NA	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	NA	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	NA	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	Water, bottled, non-carbonated, NAYA	Recommended Dietary Allowance
Calcium	13.5% 135mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	NA	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	1.9% 7.94mg	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	NA	700mg per day for Men 19-50 years
Potassium	67% 2274mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	NA	11mg per day for Men 19-50 years
Water	5.07% 188g	10.7% 397g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Water, bottled, non-carbonated, NAYA per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Skin versus 14 oz of Water, bottled, non-carbonated, NAYA to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Skin vs Water, bottled, non-carbonated, NAYA:

• Both Baked Potato Skin and Water, bottled, non-carbonated, NAYA have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Baked Potato Skin vs Water, bottled, non-carbonated, NAYA:

• 14 ounces of Baked Potato Skin have 8.5 times more Calcium, 21.5 times more Magnesium and more Potassium than Water, bottled, non-carbonated, NAYA.
• While 14 oz of Water, bottled, non-carbonated, NAYA contain 2.1 times more Water than Baked Potato Skin.
• 14 ounces of Water, bottled, non-carbonated, NAYA lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Skin have more Energy, more Carbohydrate and more Protein than Water, bottled, non-carbonated, NAYA.
• 14 ounces of Water, bottled, non-carbonated, NAYA provide inadequate amounts of Energy, Carbohydrate and Protein