Comparing Nutrients in 1 pound Baked Potato Skin VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Baked Potato Skin	Commercial Hummus	Recommended Dietary Allowance
Energy	31% 898kcal	37% 1075kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	83.3% 81g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	36.3% 11.6g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	206% 3.3g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	216% 36.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	52.3% 68g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	3.88% 2.8g	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	1.75% 1.27g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.54g	g per day for Men 19-50 years
Fiber	94% 36g	65.7% 25g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Commercial Hummus	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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	51% 0.66mg	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	54.4% 218μg	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	46.6% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	86% 103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Commercial Hummus	Recommended Dietary Allowance
Calcium	15.4% 154mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	190% 1.7mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	228% 5.24mg	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	117% 821mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	38.8% 21.3μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	129% 1932mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	5.8% 215g	7.04% 260g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Commercial Hummus per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Commercial Hummus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Commercial Hummus:

• 1 pound of Baked Potato Skin has 3 times more Vitamin B3, 2.5 times more Vitamin B5, 4.2 times more Vitamin B6 and more Vitamin C than Commercial Hummus.
• While 1 lb of Commercial Hummus contains 1.3 times more Vitamin B1, 2.2 times more Vitamin B9, 38.5 times more Vitamin E and 13.4 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Commercial Hummus provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Commercial Hummus have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Commercial Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Commercial Hummus:

• 1 pound of Baked Potato Skin has 2.2 times more Copper, 2.8 times more Iron and 1.8 times more Potassium than Commercial Hummus.
• While 1 lb of Commercial Hummus contains 1.4 times more Calcium, 1.7 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 6.7 times more Selenium, 20.3 times more Sodium and 2.9 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 3.1 times more Carbohydrate and 1.4 times more Fiber than Commercial Hummus.
• While 1 lb of Commercial Hummus contains 178.2 times more Fat, 98.5 times more Saturated Fat, 72.5 times more Omega 3, 252.4 times more Omega 6 and 1.8 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Commercial Hummus offer comparable quantities of Energy per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6