Comparing Nutrients in 1 pound Popovers, dry mix, unenriched VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, unenriched	11%	11%	78%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Popovers, dry mix, unenriched	Baked Potato Skin	Recommended Dietary Allowance
Energy	58% 1683kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 322g	161% 209g	130g per day for Men 19-50 years
Sugars	NA	8.76% 6.35g	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	NA	94% 36g	38g per day for Men 19-50 years
Protein	84.2% 47g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, unenriched	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.72mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	214% 2.8mg	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	28.3% 113μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	68% 61.2mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, unenriched	Baked Potato Skin	Recommended Dietary Allowance
Calcium	14.5% 145mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	412% 3.7mg	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	46.5% 3.7mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	121% 2.8mg	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	64.8% 454mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	274% 4110mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	1.43% 53g	5.8% 215g	3700g per day for Men 19-50 years

Nutrient Comparison: Popovers, dry mix, unenriched VS Baked Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Popovers, dry mix, unenriched versus 1 lb of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Popovers, dry mix, unenriched vs Baked Potato Skin:

• 1 pound of Popovers, dry mix, unenriched has more Vitamin B12 than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 4.1 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 14.6 times more Vitamin B6 and 135 times more Vitamin C than Popovers, dry mix, unenriched.
• Both Popovers, dry mix, unenriched and Baked Potato Skin provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Popovers, dry mix, unenriched have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin B12
• Both Popovers, dry mix, unenriched as well as Baked Potato Skin have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Popovers, dry mix, unenriched vs Baked Potato Skin:

• 1 pound of Popovers, dry mix, unenriched has 1.2 times more Manganese, 43.1 times more Sodium and 1.8 times more Zinc than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 4.7 times more Copper, 8.6 times more Iron, 1.7 times more Magnesium and 5.7 times more Potassium than Popovers, dry mix, unenriched.
• Both Popovers, dry mix, unenriched and Baked Potato Skin contain similar levels of Calcium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Popovers, dry mix, unenriched has 1.9 times more Energy, 43 times more Fat, 37.8 times more Saturated Fat, 3.9 times more Omega 3, 24.5 times more Omega 6, 1.5 times more Carbohydrate and 2.4 times more Protein than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6