Comparing Nutrients in 1 pound Baked Potato Skin VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Baked Potato Skin	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	31% 898kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	43% 7.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	290% 376g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	217% 157g	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	52.5% 20g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	373% 3357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	473% 75.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	593% 7.7mg	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	378% 1510μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	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	101% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	15.4% 154mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	101% 0.91mg	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	510% 41mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	77.8% 327mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	NA	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	154% 1075mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	180% 2703mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	309% 34mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cereals ready-to-eat, Post, Waffle Crisp per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Cereals ready-to-eat, Post, Waffle Crisp to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Cereals ready-to-eat, Post, Waffle Crisp:

• 1 pound of Baked Potato Skin has more Vitamin C than Cereals ready-to-eat, Post, Waffle Crisp.
• While 1 lb of Cereals ready-to-eat, Post, Waffle Crisp contains 740 times more Vitamin A, 10.2 times more Vitamin B1, 13.2 times more Vitamin B2, 5.4 times more Vitamin B3, 2.8 times more Vitamin B6, 15.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 10 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 Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Cereals ready-to-eat, Post, Waffle Crisp:

• 1 pound of Baked Potato Skin has 1.4 times more Calcium, 4.1 times more Copper and 2.7 times more Potassium than Cereals ready-to-eat, Post, Waffle Crisp.
• While 1 lb of Cereals ready-to-eat, Post, Waffle Crisp contains 1.3 times more Iron, 1.7 times more Magnesium, 2.3 times more Phosphorus, 28.4 times more Selenium, 28.4 times more Sodium and 15.3 times more Zinc 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 1.8 times more Fiber than Cereals ready-to-eat, Post, Waffle Crisp.
• While 1 lb of Cereals ready-to-eat, Post, Waffle Crisp contains 2 times more Energy, 50 times more Fat, 34.6 times more Saturated Fat, 9.3 times more Omega 3, 50.2 times more Omega 6, 1.8 times more Carbohydrate, 24.8 times more Sugars and 1.5 times more Protein than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6