Comparing Nutrients in 1 pound Baked Potato Skin VS Unsweetened Rice Milk

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	Baked Potato Skin	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	31% 898kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	32% 41.6g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	33% 24g	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	3.6% 1.36g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	31.8% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	13.6% 0.18mg	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	2.27% 9.07μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	119% 2.86μg	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	31.8% 191IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	14.2% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	15.4% 154mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	18.6% 0.17mg	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	399% 32mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	55.6% 1.28mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	5.8% 215g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Unsweetened Rice Milk per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Unsweetened Rice Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Unsweetened Rice Milk:

• 1 pound of Baked Potato Skin has 4.5 times more Vitamin B1, 7.9 times more Vitamin B3, 5.9 times more Vitamin B5, 15.7 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin C than Unsweetened Rice Milk.
• While 1 lb of Unsweetened Rice Milk contains 63 times more Vitamin A, 1.3 times more Vitamin B2, more Vitamin B12, more Vitamin D and 11.8 times more Vitamin E than Baked Potato Skin.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 1 pound of Unsweetened Rice Milk have insufficient amounts of Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Unsweetened Rice Milk have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Unsweetened Rice Milk:

• 1 pound of Baked Potato Skin has 22.1 times more Copper, 35.2 times more Iron, 3.9 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus, 21.2 times more Potassium and 3.8 times more Zinc than Unsweetened Rice Milk.
• While 1 lb of Unsweetened Rice Milk contains 3.5 times more Calcium, 3.1 times more Selenium, 1.9 times more Sodium and 1.9 times more Water than Baked Potato Skin.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium
• 1 pound of Unsweetened Rice Milk lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 4.2 times more Energy, 5 times more Carbohydrate, 26.3 times more Fiber and 15.3 times more Protein than Unsweetened Rice Milk.
• While 1 lb of Unsweetened Rice Milk contains 3.8 times more Sugars than Baked Potato Skin.
• 1 pound of Unsweetened Rice Milk provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Potato Skin as well as Unsweetened Rice Milk provide inadequate amounts of Omega 3 and Omega 6 in one pound.