Comparing Nutrients in 1 kilogram Snacks, corn-based, extruded, onion-flavor VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Baked Potato Skin	Recommended Dietary Allowance
Energy	172% 4990kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	136% 43.4g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	81.3% 1.3g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	177% 30g	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	501% 651g	354% 461g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	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	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	103% 39g	208% 79g	38g per day for Men 19-50 years
Protein	138% 77g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.62mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	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	275% 1100μg	55% 220μg	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	20% 18mg	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	179% 27mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Baked Potato Skin	Recommended Dietary Allowance
Calcium	29% 290mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	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	465% 37.2mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	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	103% 720mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	633% 9500mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.54% 20g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, onion-flavor VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, corn-based, extruded, onion-flavor 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 Snacks, corn-based, extruded, onion-flavor vs Baked Potato Skin:

• 1 kilogram of Snacks, corn-based, extruded, onion-flavor has 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 5 times more Vitamin B9, 67.3 times more Vitamin E and 3 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 3.3 times more Vitamin B5, 4.1 times more Vitamin B6 and 7.5 times more Vitamin C than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Baked Potato Skin provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Snacks, corn-based, extruded, onion-flavor as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, corn-based, extruded, onion-flavor vs Baked Potato Skin:

• 1 kilogram of Snacks, corn-based, extruded, onion-flavor has 15.1 times more Selenium and 45.2 times more Sodium than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 6.9 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus, 4 times more Potassium and 1.5 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Baked Potato Skin contain similar levels of Calcium per one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, corn-based, extruded, onion-flavor has 2.5 times more Energy, 226 times more Fat, 166.9 times more Saturated Fat, 13 times more Omega 3, 94.1 times more Omega 6, 1.4 times more Carbohydrate, 3.5 times more Sugars and 1.8 times more Protein than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2 times more Fiber than Snacks, corn-based, extruded, onion-flavor.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6