Comparing Nutrients in 1 kilogram Commercial French Salad Dressing VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Commercial French Salad Dressing	Baked Potato Skin	Recommended Dietary Allowance
Energy	144% 4190kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	403% 391g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	190% 61g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1800% 29g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1179% 200g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	354% 461g	130g per day for Men 19-50 years
Sugars	240% 174g	19.3% 14g	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	85% 61.5g	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	% 65.6g	NA	g per day for Men 19-50 years
Sucrose	% 40g	NA	g per day for Men 19-50 years
Fiber	63% 24g	208% 79g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	472% 6.14mg	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	0% 0μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.3% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	150% 135mg	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	333% 50mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1012% 1214μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Baked Potato Skin	Recommended Dietary Allowance
Calcium	27% 270mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	908% 8.17mg	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	40% 3.2mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	268% 6.16mg	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	35.7% 250mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	441% 6610mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	10.6% 393g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial French Salad Dressing VS Baked Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Commercial French Salad Dressing vs Baked Potato Skin:

• 1 kilogram of Commercial French Salad Dressing has 23 times more Vitamin A, more Vitamin B12, 125 times more Vitamin E and 71.4 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 13.1 times more Vitamin B3, 14.3 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing.
• 1 kilogram of Commercial French Salad Dressing have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K
• Both Commercial French Salad Dressing as well as Baked Potato Skin have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Commercial French Salad Dressing vs Baked Potato Skin:

• 1 kilogram of Commercial French Salad Dressing has 31.5 times more Sodium than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.3 times more Calcium, 40.9 times more Copper, 22 times more Iron, 6.1 times more Magnesium, 16.2 times more Manganese, 4 times more Phosphorus, 5.3 times more Potassium and 4.1 times more Zinc than Commercial French Salad Dressing.
• 1 kilogram of Commercial French Salad Dressing lack sufficient amounts of Magnesium, Manganese and Zinc
• Both Commercial French Salad Dressing as well as Baked Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Commercial French Salad Dressing has 2.1 times more Energy, 390.7 times more Fat, 234.3 times more Saturated Fat, 288 times more Omega 3, 626.3 times more Omega 6 and 12.5 times more Sugars than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.5 times more Carbohydrate, 3.3 times more Fiber and 4.9 times more Protein than Commercial French Salad Dressing.
• 1 kilogram of Commercial French Salad Dressing provide inadequate amounts of Protein
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6