Comparing Nutrients in 1 pound Baked Potato Skin VS Cookie, chocolate, with icing or coating

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	Baked Potato Skin	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	31% 898kcal	79.3% 2300kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	234% 75g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	60.4% 0.97g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	90% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	237% 308g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	200% 145g	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cookie, chocolate, with icing or coating	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	110% 1.3mg	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	71% 11.3mg	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	8.03% 0.1mg	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	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	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	84.4% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Calcium	15.4% 154mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	135% 1.2mg	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	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	27% 113mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	97% 53.5μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	115% 1724mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	12.4% 1.36mg	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, chocolate, with icing or coating per 1 lb

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

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

• 1 pound of Baked Potato Skin has 1.2 times more Vitamin B3, 26.7 times more Vitamin B6 and more Vitamin C than Cookie, chocolate, with icing or coating.
• While 1 lb of Cookie, chocolate, with icing or coating contains 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B9, 69.8 times more Vitamin E and 4.1 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, chocolate, with icing or coating have insufficient amounts of Vitamin B6 and Vitamin C
• Both Baked Potato Skin as well as Cookie, chocolate, with icing or coating 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, chocolate, with icing or coating:

• 1 pound of Baked Potato Skin has 2.3 times more Calcium, 3.1 times more Copper, 2.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus, 6 times more Potassium and 1.6 times more Zinc than Cookie, chocolate, with icing or coating.
• While 1 lb of Cookie, chocolate, with icing or coating contains 16.9 times more Selenium and 18.1 times more Sodium than Baked Potato Skin.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium
• 1 pound of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 3.4 times more Fiber than Cookie, chocolate, with icing or coating.
• While 1 lb of Cookie, chocolate, with icing or coating contains 2.6 times more Energy, 242 times more Fat, 634.6 times more Saturated Fat, 21.3 times more Omega 3, 105.8 times more Omega 6, 1.5 times more Carbohydrate and 22.9 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Cookie, chocolate, with icing or coating offer comparable quantities of Protein per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6