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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cake, yellow, light, dry mix	5%	12%	83%

Macro Nutrients

	Baked Potato Skin	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Energy	31% 898kcal	63% 1833kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	25.7% 25g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	20% 3.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	293% 381g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	NA	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	15.5% 5.9g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	44.5% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	9.07% 0.12mg	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	86% 345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20.8% 0.5μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Calcium	15.4% 154mg	70.3% 703mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	31.8% 0.29mg	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	74.3% 5.94mg	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	45% 1.03mg	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	210% 1470mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	183% 2740mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.38% 14g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Cake, yellow, light, 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, light, dry mix:

• 1 pound of Baked Potato Skin has 2 times more Vitamin B3, 2.6 times more Vitamin B5, 23.6 times more Vitamin B6 and more Vitamin C than Cake, yellow, light, dry mix.
• While 1 lb of Cake, yellow, light, dry mix contains 1.4 times more Vitamin B1, 2 times more Vitamin B2, 3.5 times more Vitamin B9 and more Vitamin B12 than Baked Potato Skin.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin B12
• 1 pound of Cake, yellow, light, dry mix have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Cake, yellow, light, dry mix have insufficient amounts of Vitamin A in one pound.

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

• 1 pound of Baked Potato Skin has 13 times more Copper, 5.4 times more Iron, 4.3 times more Magnesium, 2.7 times more Manganese, 8.8 times more Potassium and 1.5 times more Zinc than Cake, yellow, light, dry mix.
• While 1 lb of Cake, yellow, light, dry mix contains 4.6 times more Calcium, 3.2 times more Phosphorus, 4.4 times more Selenium and 28.8 times more Sodium than Baked Potato Skin.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium
• 1 pound of Cake, yellow, light, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 6.1 times more Fiber than Cake, yellow, light, dry mix.
• While 1 lb of Cake, yellow, light, dry mix contains 2 times more Energy, 55 times more Fat, 52.6 times more Saturated Fat, 4.2 times more Omega 3, 23.6 times more Omega 6 and 1.8 times more Carbohydrate than Baked Potato Skin.
• Both Baked Potato Skin and Cake, yellow, light, dry mix offer comparable quantities of Protein per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6