Comparing Nutrients in 1 kilogram Snacks, popcorn, microwave, low fat VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, microwave, low fat	12%	20%	68%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Snacks, popcorn, microwave, low fat	Baked Potato Skin	Recommended Dietary Allowance
Energy	146% 4240kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	44.2% 14g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	154% 2.47g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	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	554% 720g	354% 461g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	374% 142g	208% 79g	38g per day for Men 19-50 years
Protein	225% 126g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, microwave, low fat	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	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	131% 1.7mg	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	42.5% 170μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, microwave, low fat	Baked Potato Skin	Recommended Dietary Allowance
Calcium	11% 110mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	606% 5.45mg	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	285% 23mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	NA	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	377% 2640mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	419% 6290mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	348% 38.3mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.76% 28g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, microwave, low fat VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, popcorn, microwave, low fat 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, microwave, low fat vs Baked Potato Skin:

• 1 kilogram of Snacks, popcorn, microwave, low fat has 2.9 times more Vitamin B1 and 12.5 times more Vitamin E than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.5 times more Vitamin B3, 3.6 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, microwave, low fat.
• Both Snacks, popcorn, microwave, low fat and Baked Potato Skin provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Snacks, popcorn, microwave, low fat have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Snacks, popcorn, microwave, low fat as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Snacks, popcorn, microwave, low fat vs Baked Potato Skin:

• 1 kilogram of Snacks, popcorn, microwave, low fat has 3.5 times more Magnesium, 2.6 times more Phosphorus, 12.3 times more Selenium, 30 times more Sodium and 7.8 times more Zinc than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 3.1 times more Calcium, 1.5 times more Copper, 3.1 times more Iron and 2.4 times more Potassium than Snacks, popcorn, microwave, low fat.
• 1 kilogram of Snacks, popcorn, microwave, low fat 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, microwave, low fat has 2.1 times more Energy, 95 times more Fat, 54.4 times more Saturated Fat, 24.7 times more Omega 3, 103.6 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Fiber and 2.9 times more Protein than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6