Comparing Nutrients in 1 kilogram As Served In Restaurant Horchata VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
As Served In Restaurant Horchata	4%	12%	84%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	As Served In Restaurant Horchata	Baked Potato Skin	Recommended Dietary Allowance
Energy	18.6% 540kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.6% 115g	354% 461g	130g per day for Men 19-50 years
Sugars	129% 94g	19.3% 14g	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	21.4% 15.5g	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	% 16.4g	NA	g per day for Men 19-50 years
Sucrose	% 61.7g	NA	g per day for Men 19-50 years
Fiber	0% 0g	208% 79g	38g per day for Men 19-50 years
Protein	8.57% 4.8g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	472% 6.14mg	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	NA	55% 220μg	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	150% 135mg	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	16% 2.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	As Served In Restaurant Horchata	Baked Potato Skin	Recommended Dietary Allowance
Calcium	18% 180mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	2.22% 0.02mg	908% 8.17mg	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	1.25% 0.1mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	268% 6.16mg	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	21.4% 150mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	23.5% 871g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: As Served In Restaurant Horchata VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of As Served In Restaurant Horchata versus 1 kg of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of As Served In Restaurant Horchata vs Baked Potato Skin:

• 1 kg of Baked Potato Skin contains more Vitamin B1, more Vitamin B2, 65.2 times more Vitamin B3, more Vitamin B5 and 36.1 times more Vitamin B6 than As Served In Restaurant Horchata.
• 1 kilogram of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both As Served In Restaurant Horchata as well as Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for As Served In Restaurant Horchata vs Baked Potato Skin:

• 1 kilogram of As Served In Restaurant Horchata has 1.8 times more Water than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.9 times more Calcium, 408.5 times more Copper, 704 times more Iron, 14.3 times more Magnesium, 61.6 times more Manganese, 6.7 times more Phosphorus, 16.9 times more Potassium and 8.2 times more Zinc than As Served In Restaurant Horchata.
• 1 kilogram of As Served In Restaurant Horchata lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both As Served In Restaurant Horchata as well as Baked Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of As Served In Restaurant Horchata has 6.7 times more Sugars than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 3.7 times more Energy, 4 times more Carbohydrate, more Fiber and 8.9 times more Protein than As Served In Restaurant Horchata.
• 1 kilogram of As Served In Restaurant Horchata provide inadequate amounts of Energy, Fiber and Protein