Comparing Nutrients in 14 ounces Snacks, granola bar, fruit-filled, nonfat VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Baked Potato Skin	Recommended Dietary Allowance
Energy	47% 1357kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	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	237% 308g	141% 183g	130g per day for Men 19-50 years
Sugars	248% 180g	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	41% 29.6g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 133g	NA	g per day for Men 19-50 years
Fiber	77.3% 29.4g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	42% 23.4g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	485% 6.3mg	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	314% 1254μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	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	5.82% 0.87mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Baked Potato Skin	Recommended Dietary Allowance
Calcium	1.2% 12mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	360% 3.24mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	198% 16mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	NA	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	69% 484mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Baked Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bar, fruit-filled, nonfat 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, granola bar, fruit-filled, nonfat vs Baked Potato Skin:

• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have 2.6 times more Vitamin B6, 14.4 times more Vitamin B9 and more Vitamin B12 than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 4.1 times more Vitamin B1, 1.5 times more Vitamin B2, 7.7 times more Vitamin B3 and 7.9 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Snacks, granola bar, fruit-filled, nonfat vs Baked Potato Skin:

• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have 1.2 times more Phosphorus, 11.9 times more Selenium and 2.9 times more Zinc than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 11.3 times more Calcium, 3.5 times more Copper, 1.8 times more Iron and 2.6 times more Potassium than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Baked Potato Skin contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have 1.7 times more Energy, 1.7 times more Carbohydrate, 32.3 times more Sugars and 1.4 times more Protein than Baked Potato Skin.
• Both Snacks, granola bar, fruit-filled, nonfat and Baked Potato Skin offer comparable quantities of Fiber per 14 ounces.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.