Comparing Nutrients in 1 kilogram Baked Potato Skin VS Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%

Macro Nutrients

	Baked Potato Skin	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Recommended Dietary Allowance
Energy	68.3% 1980kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	34.6% 45g	130g per day for Men 19-50 years
Sugars	19.3% 14g	62% 45g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	52.8% 8.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	64.6% 0.84mg	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	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	104% 2.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	150% 135mg	141% 127mg	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	127% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Recommended Dietary Allowance
Calcium	34% 340mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	7.78% 0.07mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	0% 0mg	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	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	12.8% 473g	25.5% 944g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Skin versus 1 kg of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored:

• 1 kilogram of Baked Potato Skin has more Vitamin B1, more Vitamin B2, 3.6 times more Vitamin B3, 7.3 times more Vitamin B6 and 2.8 times more Vitamin B9 than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• While 1 kg of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored contains 32 times more Vitamin A, more Vitamin B12 and 47.5 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• 1 kilogram of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Baked Potato Skin as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have insufficient amounts of Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored:

• 1 kilogram of Baked Potato Skin has 2 times more Calcium, 116.7 times more Copper, more Iron, 14.3 times more Magnesium, more Phosphorus, more Potassium and 1.5 times more Zinc than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• While 1 kg of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored contains 2 times more Water than Baked Potato Skin.
• 1 kilogram of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Baked Potato Skin as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 11 times more Energy, 10.2 times more Carbohydrate, more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• While 1 kg of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored contains 3.2 times more Sugars than Baked Potato Skin.
• 1 kilogram of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Potato Skin as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.