Comparing Nutrients in 1 kilogram Baked Potato Skin VS Snacks, fruit leather, rolls

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, fruit leather, rolls	0%	7%	93%

Macro Nutrients

	Baked Potato Skin	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Energy	68.3% 1980kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	25.3% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	660% 858g	130g per day for Men 19-50 years
Sugars	19.3% 14g	678% 492g	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	0% 0g	38g per day for Men 19-50 years
Protein	76.6% 43g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	231% 3mg	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	5% 20μg	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	1333% 1200mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	152% 182μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Calcium	34% 340mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	190% 1.7mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	80% 1.84mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	211% 3170mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	12.8% 473g	2.76% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Snacks, fruit leather, rolls per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Snacks, fruit leather, rolls:

• 1 kilogram of Baked Potato Skin has 1.5 times more Vitamin B1, 5.3 times more Vitamin B2, 30.7 times more Vitamin B3, 29.6 times more Vitamin B5, 2 times more Vitamin B6 and 11 times more Vitamin B9 than Snacks, fruit leather, rolls.
• While 1 kg of Snacks, fruit leather, rolls contains 8.9 times more Vitamin C, 14 times more Vitamin E and 10.7 times more Vitamin K than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Snacks, fruit leather, rolls have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Baked Potato Skin as well as Snacks, fruit leather, rolls have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Snacks, fruit leather, rolls:

• 1 kilogram of Baked Potato Skin has 4.8 times more Copper, 7 times more Iron, 2.2 times more Magnesium, 3.3 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium and 2.6 times more Zinc than Snacks, fruit leather, rolls.
• While 1 kg of Snacks, fruit leather, rolls contains 15.1 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, fruit leather, rolls contain similar levels of Calcium per one kilogram.
• 1 kilogram of Snacks, fruit leather, rolls lack sufficient amounts of Zinc
• Both Baked Potato Skin as well as Snacks, fruit leather, rolls lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has more Fiber and 42.9 times more Protein than Snacks, fruit leather, rolls.
• While 1 kg of Snacks, fruit leather, rolls contains 1.9 times more Energy, 30 times more Fat, 25.8 times more Saturated Fat, 12 times more Omega 3, 13.4 times more Omega 6, 1.9 times more Carbohydrate and 35.1 times more Sugars than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Snacks, fruit leather, rolls provide inadequate amounts of Fiber and Protein