Comparing Nutrients in 1 kilogram Baked Potato Skin VS Snacks, potato chips, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, potato chips, reduced fat	6%	39%	55%

Macro Nutrients

	Baked Potato Skin	Snacks, potato chips, reduced fat	Recommended Dietary Allowance
Energy	68.3% 1980kcal	162% 4710kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	214% 208g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	130% 41.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	632% 108g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	515% 669g	130g per day for Men 19-50 years
Sugars	19.3% 14g	3.03% 2.2g	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	155% 59g	38g per day for Men 19-50 years
Protein	76.6% 43g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Snacks, potato chips, reduced fat	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	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	54.2% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	516% 6.7mg	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	67.5% 270μg	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	286% 257mg	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	365% 54.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Snacks, potato chips, reduced fat	Recommended Dietary Allowance
Calcium	34% 340mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	667% 6mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	212% 890mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	191% 4.4mg	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	276% 1930mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	513% 17440mg	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	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	12.8% 473g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Snacks, potato chips, reduced fat per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Skin versus 1 kg of Snacks, potato chips, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Snacks, potato chips, reduced fat:

• 1 kilogram of Baked Potato Skin has 3.2 times more Vitamin B5 than Snacks, potato chips, reduced fat.
• While 1 kg of Snacks, potato chips, reduced fat contains 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin C, 136.8 times more Vitamin E and 7.8 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, potato chips, reduced fat provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Baked Potato Skin as well as Snacks, potato chips, reduced fat 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, potato chips, reduced fat:

• 1 kilogram of Baked Potato Skin has 1.6 times more Calcium, 1.4 times more Copper, 5.2 times more Iron, 1.4 times more Manganese and 7 times more Zinc than Snacks, potato chips, reduced fat.
• While 1 kg of Snacks, potato chips, reduced fat contains 2.1 times more Magnesium, 1.9 times more Phosphorus, 3 times more Potassium, 11.6 times more Selenium and 27.2 times more Sodium than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of Snacks, potato chips, reduced fat lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 1.3 times more Fiber than Snacks, potato chips, reduced fat.
• While 1 kg of Snacks, potato chips, reduced fat contains 2.4 times more Energy, 208 times more Fat, 160 times more Saturated Fat, 19 times more Omega 3, 335.9 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