Comparing Nutrients in 1 kilogram Baked Potato Skin VS Nectarines

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Nectarines	9%	6%	85%

Macro Nutrients

	Baked Potato Skin	Nectarines	Recommended Dietary Allowance
Energy	68.3% 1980kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	81% 106g	130g per day for Men 19-50 years
Sugars	19.3% 14g	109% 79g	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	19% 13.7g	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	% 15.7g	g per day for Men 19-50 years
Sucrose	NA	% 48.7g	g per day for Men 19-50 years
Fiber	208% 79g	44.7% 17g	38g per day for Men 19-50 years
Protein	76.6% 43g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Nectarines	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	19.2% 0.25mg	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	12.5% 50μg	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	60% 54mg	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	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Nectarines	Recommended Dietary Allowance
Calcium	34% 340mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	96% 0.86mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	23.5% 0.54mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	59% 2010mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	12.8% 473g	23.7% 876g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Nectarines per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Nectarines:

• 1 kilogram of Baked Potato Skin has 3.6 times more Vitamin B1, 3.9 times more Vitamin B2, 2.7 times more Vitamin B3, 4.6 times more Vitamin B5, 24.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 2.5 times more Vitamin C than Nectarines.
• While 1 kg of Raw Nectarines contains 19.3 times more Vitamin E than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E
• 1 kilogram of Nectarines have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Baked Potato Skin as well as Raw Nectarines have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Nectarines:

• 1 kilogram of Baked Potato Skin has 5.7 times more Calcium, 9.5 times more Copper, 25.1 times more Iron, 4.8 times more Magnesium, 11.4 times more Manganese, 3.9 times more Phosphorus, 2.9 times more Potassium and 2.9 times more Zinc than Nectarines.
• While 1 kg of Raw Nectarines contains 1.9 times more Water than Baked Potato Skin.
• 1 kilogram of Nectarines lack sufficient amounts of Calcium and Zinc
• Both Baked Potato Skin as well as Raw Nectarines lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 4.5 times more Energy, 4.4 times more Carbohydrate, 4.6 times more Fiber and 4 times more Protein than Nectarines.
• While 1 kg of Raw Nectarines contains 5.6 times more Sugars than Baked Potato Skin.
• 1 kilogram of Nectarines provide inadequate amounts of Energy and Protein
• Both Baked Potato Skin as well as Raw Nectarines provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.