Comparing Nutrients in 1 kilogram Snacks, popcorn, air-popped (Unsalted) VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Baked Potato Skin	Recommended Dietary Allowance
Energy	132% 3820kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	43.3% 42g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	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	599% 779g	354% 461g	130g per day for Men 19-50 years
Sugars	NA	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	397% 151g	208% 79g	38g per day for Men 19-50 years
Protein	214% 120g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.4mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.45mg	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	57.5% 230μg	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	0% 0mg	150% 135mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Baked Potato Skin	Recommended Dietary Allowance
Calcium	10% 100mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	333% 26.6mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	429% 3000mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	88.5% 3010mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	313% 34.4mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	1.1% 41g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped (Unsalted) VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, popcorn, air-popped (Unsalted) 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, popcorn, air-popped (Unsalted) vs Baked Potato Skin:

• 1 kilogram of Snacks, popcorn, air-popped (Unsalted) has 1.7 times more Vitamin B1 and 2.7 times more Vitamin B2 than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.6 times more Vitamin B3, 2 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Baked Potato Skin provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin C
• Both Snacks, popcorn, air-popped (Unsalted) as well as Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Snacks, popcorn, air-popped (Unsalted) vs Baked Potato Skin:

• 1 kilogram of Snacks, popcorn, air-popped (Unsalted) has 3 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus, 14.1 times more Selenium and 7 times more Zinc than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 3.4 times more Calcium, 1.9 times more Copper, 2.6 times more Iron and 1.9 times more Potassium than Snacks, popcorn, air-popped (Unsalted).
• 1 kilogram of Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, popcorn, air-popped (Unsalted) has 1.9 times more Energy, 42 times more Fat, 6 times more Omega 3, 57.5 times more Omega 6, 1.7 times more Carbohydrate, 1.9 times more Fiber and 2.8 times more Protein than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6