Comparing Nutrients in 1 kilogram Tortillas, ready-to-bake or -fry, corn, without added salt VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Baked Potato Skin	Recommended Dietary Allowance
Energy	76.6% 2220kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.34g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	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	358% 466g	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	137% 52g	208% 79g	38g per day for Men 19-50 years
Protein	102% 57g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.94mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	285% 1140μg	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

	Tortillas, ready-to-bake or -fry, corn, without added salt	Baked Potato Skin	Recommended Dietary Allowance
Calcium	175% 1750mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	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	175% 14mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	175% 4mg	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	449% 3140mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	12% 441g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, corn, without added salt VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Tortillas, ready-to-bake or -fry, corn, without added salt 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 Tortillas, ready-to-bake or -fry, corn, without added salt vs Baked Potato Skin:

• 1 kilogram of Tortillas, ready-to-bake or -fry, corn, without added salt has 5.2 times more Vitamin B9 than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.5 times more Vitamin B2, 2 times more Vitamin B3, 4.4 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Baked Potato Skin provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin C
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Tortillas, ready-to-bake or -fry, corn, without added salt vs Baked Potato Skin:

• 1 kilogram of Tortillas, ready-to-bake or -fry, corn, without added salt has 5.1 times more Calcium, 1.5 times more Magnesium, 3.1 times more Phosphorus and 1.9 times more Zinc than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 5.3 times more Copper, 5 times more Iron, 1.5 times more Manganese and 3.7 times more Potassium than Tortillas, ready-to-bake or -fry, corn, without added salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tortillas, ready-to-bake or -fry, corn, without added salt has 25 times more Fat, 3.4 times more Omega 3, 34 times more Omega 6 and 1.3 times more Protein than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.5 times more Fiber than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Baked Potato Skin offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6