Comparing Nutrients in 1 kilogram Baked Potato Skin VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Baked Potato Skin	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	68.3% 1980kcal	155% 4490kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	186% 180g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	84% 27g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	290% 4.64g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	371% 63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	538% 699g	130g per day for Men 19-50 years
Sugars	19.3% 14g	437% 317g	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	208% 79g	76.3% 29g	38g per day for Men 19-50 years
Protein	76.6% 43g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	383% 4.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	202% 32.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	20% 0.26mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	150% 135mg	3.33% 3mg	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	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	34% 340mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	168% 1.5mg	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	509% 40.7mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	278% 6.4mg	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	174% 1220mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	182% 2730mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	12.8% 473g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cookies, oatmeal, commercially prepared, special dietary per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Skin versus 1 kg of Cookies, oatmeal, commercially prepared, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Cookies, oatmeal, commercially prepared, special dietary:

• 1 kilogram of Baked Potato Skin has 3 times more Vitamin B5, 23.6 times more Vitamin B6 and 45 times more Vitamin C than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 kg of Cookies, oatmeal, commercially prepared, special dietary contains 3.8 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B9, 38 times more Vitamin E and 4.1 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Cookies, oatmeal, commercially prepared, special dietary provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Cookies, oatmeal, commercially prepared, special dietary 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, oatmeal, commercially prepared, special dietary:

• 1 kilogram of Baked Potato Skin has 5.4 times more Copper, 1.7 times more Iron, 2.5 times more Magnesium and 3.3 times more Potassium than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 kg of Cookies, oatmeal, commercially prepared, special dietary contains 1.6 times more Calcium, 6.3 times more Selenium and 13 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and Cookies, oatmeal, commercially prepared, special dietary contain similar levels of Manganese, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 2.7 times more Fiber than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 kg of Cookies, oatmeal, commercially prepared, special dietary contains 2.3 times more Energy, 180 times more Fat, 103.6 times more Saturated Fat, 46.4 times more Omega 3, 197 times more Omega 6, 1.5 times more Carbohydrate and 22.6 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Cookies, oatmeal, commercially prepared, special dietary offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6