Comparing Nutrients in 1 pound Baked Potato Skin VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Baked Potato Skin	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	31% 898kcal	70.2% 2037kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	84% 81.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	38% 12.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	132% 2.1g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	168% 28.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	244% 317g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	198% 144g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	39% 21.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	174% 2.1mg	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	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	26% 1.3mg	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	52% 209μg	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	1.5% 1.36mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	15.4% 154mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	76% 0.68mg	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	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	126% 2.9mg	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	79% 553mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	82.6% 1238mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.8% 29.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cookies, oatmeal, commercially prepared, special dietary per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Cookies, oatmeal, commercially prepared, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Cookies, oatmeal, commercially prepared, special dietary:

• 1 pound of Baked Potato Skin has 3 times more Vitamin B5, 23.6 times more Vitamin B6 and 45 times more Vitamin C than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 lb of Cookies, oatmeal, commercially prepared, special dietary contains 3.8 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B9, 38 times more Vitamin E and 4.1 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Cookies, oatmeal, commercially prepared, special dietary provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Cookies, oatmeal, commercially prepared, special dietary:

• 1 pound of Baked Potato Skin has 5.4 times more Copper, 1.7 times more Iron, 2.5 times more Magnesium and 3.3 times more Potassium than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 lb of Cookies, oatmeal, commercially prepared, special dietary contains 1.6 times more Calcium, 6.3 times more Selenium and 13 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and Cookies, oatmeal, commercially prepared, special dietary contain similar levels of Manganese, Phosphorus and Zinc per one pound.
• 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 2.7 times more Fiber than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 lb of Cookies, oatmeal, commercially prepared, special dietary contains 2.3 times more Energy, 180 times more Fat, 103.6 times more Saturated Fat, 46.4 times more Omega 3, 197 times more Omega 6, 1.5 times more Carbohydrate and 22.6 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Cookies, oatmeal, commercially prepared, special dietary offer comparable quantities of Protein per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6