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

Macros Ratio

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

Macro Nutrients

	Snacks, fruit leather, pieces	Baked Potato Skin	Recommended Dietary Allowance
Energy	49% 1425kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	8.06% 2.58g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	141% 183g	130g per day for Men 19-50 years
Sugars	315% 229g	7.66% 5.56g	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	0% 0g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Snacks, fruit leather, pieces	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	187% 2.44mg	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	3.97% 16μg	22% 87.3μg	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	247% 222mg	59.5% 53.6mg	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	15% 2.22mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72.2μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, fruit leather, pieces	Baked Potato Skin	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	360% 3.24mg	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	37.2% 2.98mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	106% 2.44mg	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	13.6% 95mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	52.7% 790mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	1.3% 49g	5.07% 188g	3700g per day for Men 19-50 years

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

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

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

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

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

• 14 ounces of Snacks, fruit leather, pieces have 3.9 times more Selenium and 9.5 times more Sodium than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 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.
• 14 ounces of Snacks, fruit leather, pieces lack sufficient amounts of Calcium and Zinc
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, fruit leather, pieces have 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.
• While 14 oz of Baked Potato Skin contain more Fiber and 4.3 times more Protein than Snacks, fruit leather, pieces.
• 14 ounces of Snacks, fruit leather, pieces provide inadequate amounts of Fiber and Protein
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6