Comparing Nutrients in 1 pound Baked Potato Skin VS Cocoa, dry powder, unsweetened, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	Baked Potato Skin	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	31% 898kcal	34.4% 998kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	61.3% 59.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	110% 35g	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	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	203% 264g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	11% 8g	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	356% 135g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	147% 82g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cocoa, dry powder, unsweetened, processed with alkali	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	41.6% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	41% 0.54mg	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	36.3% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	15.4% 154mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	1818% 16.4mg	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	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	514% 2159mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	737% 17mg	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	472% 3302mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	335% 11381mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	263% 29mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.33% 12.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cocoa, dry powder, unsweetened, processed with alkali per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Cocoa, dry powder, unsweetened, processed with alkali to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Cocoa, dry powder, unsweetened, processed with alkali:

• 1 pound of Baked Potato Skin has 1.3 times more Vitamin B3, 3.4 times more Vitamin B5, 5.2 times more Vitamin B6 and more Vitamin C than Cocoa, dry powder, unsweetened, processed with alkali.
• While 1 lb of Cocoa, dry powder, unsweetened, processed with alkali contains 4.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 1.4 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Cocoa, dry powder, unsweetened, processed with alkali provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin K
• 1 pound of Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Cocoa, dry powder, unsweetened, processed with alkali:

• 1 lb of Cocoa, dry powder, unsweetened, processed with alkali contains 3.3 times more Calcium, 4.4 times more Copper, 2.2 times more Iron, 11.1 times more Magnesium, 6.1 times more Manganese, 7.2 times more Phosphorus, 4.4 times more Potassium, 18.9 times more Selenium and 13 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 lb of Cocoa, dry powder, unsweetened, processed with alkali contains 131 times more Fat, 298.5 times more Saturated Fat, 13.1 times more Omega 6, 1.3 times more Carbohydrate, 1.3 times more Sugars, 3.8 times more Fiber and 4.2 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Cocoa, dry powder, unsweetened, processed with alkali offer comparable quantities of Energy per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3 in one pound.