Comparing Nutrients in 1 kilogram Baked Potato Skin VS Cookies, chocolate sandwich, with extra creme filling

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%

Macro Nutrients

	Baked Potato Skin	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Energy	68.3% 1980kcal	171% 4970kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	253% 245g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	170% 54.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	525% 682g	130g per day for Men 19-50 years
Sugars	19.3% 14g	634% 460g	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	4.97% 3.6g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 445g	g per day for Men 19-50 years
Fiber	208% 79g	71% 27g	38g per day for Men 19-50 years
Protein	76.6% 43g	77.3% 43.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	0% 0mg	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	55% 220μg	115% 460μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	150% 135mg	0% 0mg	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	2.67% 0.4mg	126% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	51.7% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Calcium	34% 340mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	374% 3.37mg	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	880% 70.4mg	975% 78mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	216% 4.97mg	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	144% 1010mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	234% 3510mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	12.8% 473g	0.45% 16.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cookies, chocolate sandwich, with extra creme filling per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Skin versus 1 kg of Cookies, chocolate sandwich, with extra creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Cookies, chocolate sandwich, with extra creme filling:

• 1 kilogram of Baked Potato Skin has 1.6 times more Vitamin B3, 6 times more Vitamin B5, more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with extra creme filling.
• While 1 kg of Cookies, chocolate sandwich, with extra creme filling contains 2.1 times more Vitamin B9, 47.3 times more Vitamin E and 3.6 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Cookies, chocolate sandwich, with extra creme filling provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin B6 and Vitamin C
• Both Baked Potato Skin as well as Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Cookies, chocolate sandwich, with extra creme filling:

• 1 kilogram of Baked Potato Skin has 2.1 times more Calcium, 2.4 times more Copper, 1.2 times more Manganese, 1.5 times more Phosphorus and 4.2 times more Potassium than Cookies, chocolate sandwich, with extra creme filling.
• While 1 kg of Cookies, chocolate sandwich, with extra creme filling contains 11.6 times more Selenium, 16.7 times more Sodium and 1.6 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Cookies, chocolate sandwich, with extra creme filling contain similar levels of Iron and Magnesium per one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of Cookies, chocolate sandwich, with extra creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 2.9 times more Fiber than Cookies, chocolate sandwich, with extra creme filling.
• While 1 kg of Cookies, chocolate sandwich, with extra creme filling contains 2.5 times more Energy, 245.2 times more Fat, 209.8 times more Saturated Fat, 5.3 times more Omega 3, 75.6 times more Omega 6, 1.5 times more Carbohydrate and 32.9 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Cookies, chocolate sandwich, with extra creme filling offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6