Comparing Nutrients in 14 ounces Toaster pastries, brown-sugar-cinnamon VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Baked Potato Skin	Recommended Dietary Allowance
Energy	50.6% 1469kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	141% 183g	130g per day for Men 19-50 years
Sugars	149% 108g	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	6.84% 4.96g	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	% 32g	NA	g per day for Men 19-50 years
Sucrose	% 64.7g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	28.8% 16g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	179% 28.7mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	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	136% 544μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	59.5% 53.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.28mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Baked Potato Skin	Recommended Dietary Allowance
Calcium	116% 1163mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	43.2% 0.39mg	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	279% 22.3mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	47.6% 333mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	96% 1433mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	1.5% 56g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Toaster pastries, brown-sugar-cinnamon VS Baked Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Toaster pastries, brown-sugar-cinnamon 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 Toaster pastries, brown-sugar-cinnamon vs Baked Potato Skin:

• 14 ounces of Toaster pastries, brown-sugar-cinnamon have 5.4 times more Vitamin B1, 5.7 times more Vitamin B2, 2.4 times more Vitamin B3, 6.2 times more Vitamin B9 and 33.3 times more Vitamin E than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 2.4 times more Vitamin B5 than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Baked Potato Skin provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin E

Comparing minerals per 14 ounces for Toaster pastries, brown-sugar-cinnamon vs Baked Potato Skin:

• 14 ounces of Toaster pastries, brown-sugar-cinnamon have 8.6 times more Calcium, 5 times more Selenium and 17.2 times more Sodium than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 8.3 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium and 5.5 times more Potassium than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Baked Potato Skin contain similar levels of Manganese, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toaster pastries, brown-sugar-cinnamon have 1.9 times more Energy, 79.8 times more Fat, 1.6 times more Carbohydrate and 19.5 times more Sugars than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 3.4 times more Fiber than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Baked Potato Skin offer comparable quantities of Protein per 14 ounces.