Comparing Nutrients in 1 pound Baked Potato Skin VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Baked Potato Skin	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	31% 898kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	23% 7.35g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	286% 372g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	271% 196g	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cake, yellow, enriched, dry 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	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	27% 0.35mg	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	77% 308μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	15.4% 154mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	36.3% 0.33mg	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	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	37.7% 0.87mg	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	201% 1406mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	220% 3302mg	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	0.88% 32.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cake, yellow, enriched, dry mix per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Cake, yellow, enriched, dry mix:

• 1 pound of Baked Potato Skin has 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 8 times more Vitamin B6 and more Vitamin C than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 3.1 times more Vitamin B9, more Vitamin B12, 23 times more Vitamin E and 1.7 times more Vitamin K than Baked Potato Skin.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 1 pound of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Cake, yellow, enriched, dry mix:

• 1 pound of Baked Potato Skin has 11.3 times more Copper, 3.4 times more Iron, 4.3 times more Magnesium, 3.2 times more Manganese, 12.2 times more Potassium and 1.8 times more Zinc than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 6.2 times more Calcium, 3.1 times more Phosphorus, 4.3 times more Selenium and 34.7 times more Sodium than Baked Potato Skin.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium
• 1 pound of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 6.6 times more Fiber than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 1.9 times more Energy, 35 times more Fat, 62.3 times more Saturated Fat, 1.8 times more Carbohydrate and 30.9 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Cake, yellow, enriched, dry mix offer comparable quantities of Protein per one pound.
• Both Baked Potato Skin as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3 and Omega 6 in one pound.