Comparing Nutrients in 1 kilogram Snacks, tortilla chips, light (baked with less oil) VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	Baked Potato Skin	Recommended Dietary Allowance
Energy	160% 4650kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	157% 152g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	88.7% 28.4g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	293% 49.8g	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	565% 734g	354% 461g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	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	150% 57g	208% 79g	38g per day for Men 19-50 years
Protein	155% 87g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	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	215% 2.8mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	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	138% 1.8mg	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	40% 160μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	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	235% 35.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	Baked Potato Skin	Recommended Dietary Allowance
Calcium	159% 1590mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	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	204% 16.3mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	231% 970mg	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	454% 3180mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	80% 2720mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	285% 157μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	267% 4000mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.35% 13g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, light (baked with less oil) VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, tortilla chips, light (baked with less oil) 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, tortilla chips, light (baked with less oil) vs Baked Potato Skin:

• 1 kilogram of Snacks, tortilla chips, light (baked with less oil) has 1.8 times more Vitamin B1, 2.6 times more Vitamin B2, more Vitamin B12 and 88.3 times more Vitamin E than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 7.3 times more Vitamin B3, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 67.5 times more Vitamin C than Snacks, tortilla chips, light (baked with less oil).
• 1 kilogram of Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin E
• Both Snacks, tortilla chips, light (baked with less oil) as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Snacks, tortilla chips, light (baked with less oil) vs Baked Potato Skin:

• 1 kilogram of Snacks, tortilla chips, light (baked with less oil) has 4.7 times more Calcium, 2.3 times more Magnesium, 3.1 times more Phosphorus, 22.4 times more Selenium, 19 times more Sodium and 2.3 times more Zinc than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 7 times more Copper, 4.3 times more Iron and 2.1 times more Potassium than Snacks, tortilla chips, light (baked with less oil).
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, tortilla chips, light (baked with less oil) has 2.3 times more Energy, 152 times more Fat, 109.1 times more Saturated Fat, 4.7 times more Omega 3, 155.5 times more Omega 6, 1.6 times more Carbohydrate and 2 times more Protein than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.4 times more Fiber than Snacks, tortilla chips, light (baked with less oil).
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6