Comparing Nutrients in 1 pound Baked Potato Skin VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Baked Potato Skin	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	31% 898kcal	78.7% 2282kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	210% 67g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	126% 21.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	240% 312g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	211% 153g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cookie, butter or sugar, with chocolate icing or filling	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	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	59.5% 9.53mg	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	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	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	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	0.76% 4.54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	15.4% 154mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	184% 1.66mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	14% 59mg	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	48% 336mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	31.2% 1061mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	91% 1365mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cookie, butter or sugar, with chocolate icing or filling per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Cookie, butter or sugar, with chocolate icing or filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Cookie, butter or sugar, with chocolate icing or filling:

• 1 pound of Baked Potato Skin has 1.5 times more Vitamin B3, 23.6 times more Vitamin B6 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• While 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.2 times more Vitamin B9, 45.3 times more Vitamin E and 3.9 times more Vitamin K than Baked Potato Skin.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Cookie, butter or sugar, with chocolate icing or filling:

• 1 pound of Baked Potato Skin has 1.8 times more Calcium, 2.2 times more Copper, 2.9 times more Iron, 3.3 times more Magnesium, 1.4 times more Phosphorus, 2.4 times more Potassium and 2.5 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.
• While 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 12.9 times more Selenium and 14.3 times more Sodium than Baked Potato Skin.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium
• 1 pound of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 4.2 times more Fiber than Cookie, butter or sugar, with chocolate icing or filling.
• While 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 2.5 times more Energy, 235 times more Fat, 569.2 times more Saturated Fat, 35.7 times more Omega 3, 147.8 times more Omega 6, 1.5 times more Carbohydrate and 24.1 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Cookie, butter or sugar, with chocolate icing or filling offer comparable quantities of Protein per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6