Comparing Nutrients in 1 kilogram Baked Potato Skin VS Snacks, granola bars, soft, uncoated, plain

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%

Macro Nutrients

	Baked Potato Skin	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Energy	68.3% 1980kcal	153% 4430kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	177% 172g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	227% 72.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	295% 50.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	518% 673g	130g per day for Men 19-50 years
Sugars	19.3% 14g	NA	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	121% 46g	38g per day for Men 19-50 years
Protein	76.6% 43g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Snacks, granola bars, soft, uncoated, plain	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	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	77% 1mg	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	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	163% 3.9μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Calcium	34% 340mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	300% 2.7mg	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	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	665% 15.3mg	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	329% 2300mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	295% 162μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	185% 2780mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	136% 15mg	11mg per day for Men 19-50 years
Water	12.8% 473g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Snacks, granola bars, soft, uncoated, plain per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Skin versus 1 kg of Snacks, granola bars, soft, uncoated, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Snacks, granola bars, soft, uncoated, plain:

• 1 kilogram of Baked Potato Skin has 6 times more Vitamin B3, 1.6 times more Vitamin B5, 6.1 times more Vitamin B6 and more Vitamin C than Snacks, granola bars, soft, uncoated, plain.
• While 1 kg of Snacks, granola bars, soft, uncoated, plain contains 2.4 times more Vitamin B1, 1.6 times more Vitamin B2 and more Vitamin B12 than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, granola bars, soft, uncoated, plain provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin B12
• 1 kilogram of Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Snacks, granola bars, soft, uncoated, plain:

• 1 kilogram of Baked Potato Skin has 3 times more Copper, 2.8 times more Iron and 1.8 times more Potassium than Snacks, granola bars, soft, uncoated, plain.
• While 1 kg of Snacks, granola bars, soft, uncoated, plain contains 3.1 times more Calcium, 1.7 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 23.1 times more Selenium, 13.2 times more Sodium and 3.1 times more Zinc than Baked Potato Skin.
• 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 1.7 times more Fiber than Snacks, granola bars, soft, uncoated, plain.
• While 1 kg of Snacks, granola bars, soft, uncoated, plain contains 2.2 times more Energy, 172 times more Fat, 278.8 times more Saturated Fat, 30 times more Omega 3, 156.9 times more Omega 6, 1.5 times more Carbohydrate and 1.7 times more Protein than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6