Comparing Nutrients in 1 kilogram Sweet Pickle relish VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sweet Pickle relish	1%	3%	96%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Sweet Pickle relish	Baked Potato Skin	Recommended Dietary Allowance
Energy	45% 1300kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	354% 461g	130g per day for Men 19-50 years
Sugars	402% 291g	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	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	29% 11g	208% 79g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Sweet Pickle relish	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	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	25.4% 0.33mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.07mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	2.5% 10μg	55% 220μg	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	11% 10mg	150% 135mg	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	38.7% 5.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	698% 838μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Pickle relish	Baked Potato Skin	Recommended Dietary Allowance
Calcium	3% 30mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	109% 8.7mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	6.52% 0.15mg	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	20% 140mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	541% 8110mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	16.8% 621g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Pickle relish VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweet Pickle relish 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 Sweet Pickle relish vs Baked Potato Skin:

• 1 kilogram of Sweet Pickle relish has 61 times more Vitamin A, 14.5 times more Vitamin E and 49.3 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains more Vitamin B1, 3.2 times more Vitamin B2, 13.2 times more Vitamin B3, 122.4 times more Vitamin B5, 40.9 times more Vitamin B6, 22 times more Vitamin B9 and 13.5 times more Vitamin C than Sweet Pickle relish.
• 1 kilogram of Sweet Pickle relish have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Sweet Pickle relish as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweet Pickle relish vs Baked Potato Skin:

• 1 kilogram of Sweet Pickle relish has 38.6 times more Sodium than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 11.3 times more Calcium, 9.6 times more Copper, 8.1 times more Iron, 8.6 times more Magnesium, 41.1 times more Manganese, 7.2 times more Phosphorus, 22.9 times more Potassium and 3.5 times more Zinc than Sweet Pickle relish.
• 1 kilogram of Sweet Pickle relish lack sufficient amounts of Calcium, Magnesium, Manganese, Potassium and Zinc
• Both Sweet Pickle relish as well as Baked Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Pickle relish has 6.3 times more Omega 3 and 20.8 times more Sugars than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.5 times more Energy, 1.3 times more Carbohydrate, 7.2 times more Fiber and 11.6 times more Protein than Sweet Pickle relish.
• 1 kilogram of Sweet Pickle relish provide inadequate amounts of Protein
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Sweet Pickle relish as well as Baked Potato Skin provide inadequate amounts of Omega 6 in one kilogram.