Comparing Nutrients in 1 pound Baked Potato Skin VS Prepared With Water Powder With Aspartame Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%

Macro Nutrients

	Baked Potato Skin	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Energy	31% 898kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	18.3% 13.3g	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	94% 36g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	8.72% 0.11mg	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	25% 100μg	1.13% 4.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68% 61.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Calcium	15.4% 154mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.45% 298μg	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	399% 32mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	10.3% 0.24mg	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	65.4% 458mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	21.8% 327mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	5.8% 215g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Prepared With Water Powder With Aspartame Cocoa Mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Prepared With Water Powder With Aspartame Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Prepared With Water Powder With Aspartame Cocoa Mix:

• 1 pound of Baked Potato Skin has 5.8 times more Vitamin B1, 36.1 times more Vitamin B3, 2.9 times more Vitamin B5, 24.6 times more Vitamin B6, 22 times more Vitamin B9 and more Vitamin C than Prepared With Water Powder With Aspartame Cocoa Mix.
• While 1 lb of Prepared With Water Powder With Aspartame Cocoa Mix contains more Vitamin B12 than Baked Potato Skin.
• Both Baked Potato Skin and Prepared With Water Powder With Aspartame Cocoa Mix provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin B12
• 1 pound of Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Prepared With Water Powder With Aspartame Cocoa Mix:

• 1 pound of Baked Potato Skin has 12.4 times more Copper, 18.1 times more Iron, 2.5 times more Magnesium, 11.8 times more Manganese, 1.4 times more Phosphorus, 2.7 times more Potassium and 1.8 times more Zinc than Prepared With Water Powder With Aspartame Cocoa Mix.
• While 1 lb of Prepared With Water Powder With Aspartame Cocoa Mix contains 1.4 times more Calcium, 1.9 times more Selenium, 3.4 times more Sodium and 2 times more Water than Baked Potato Skin.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 6.8 times more Energy, 8.2 times more Carbohydrate, 13.2 times more Fiber and 3.5 times more Protein than Prepared With Water Powder With Aspartame Cocoa Mix.
• While 1 lb of Prepared With Water Powder With Aspartame Cocoa Mix contains 2.1 times more Sugars than Baked Potato Skin.
• 1 pound of Prepared With Water Powder With Aspartame Cocoa Mix provide inadequate amounts of Energy and Fiber
• Both Baked Potato Skin as well as Prepared With Water Powder With Aspartame Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in one pound.