Comparing Nutrients in 1 pound Baked Potato Skin VS Sour Pickled Cucumber low Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Sour Pickled Cucumber low Salt	11%	15%	74%

Macro Nutrients

	Baked Potato Skin	Sour Pickled Cucumber low Salt	Recommended Dietary Allowance
Energy	31% 898kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	6.63% 4.8g	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	2.67% 1.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Sour Pickled Cucumber low Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	3.14% 0.041mg	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	1.13% 4.54μg	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	5.04% 4.54mg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Sour Pickled Cucumber low Salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	43% 0.39mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	2.17% 0.05mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	3.07% 104mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	5.8% 215g	11.5% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Sour Pickled Cucumber low Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Sour Pickled Cucumber low Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Sour Pickled Cucumber low Salt:

• 1 pound of Baked Potato Skin has more Vitamin B1, 10.6 times more Vitamin B2, more Vitamin B3, 22.6 times more Vitamin B5, 68.2 times more Vitamin B6, 22 times more Vitamin B9 and 13.5 times more Vitamin C than Sour Pickled Cucumber low Salt.
• While 1 lb of Sour Pickled Cucumber low sodium contains 27.6 times more Vitamin K than Baked Potato Skin.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin K
• 1 pound of Sour Pickled Cucumber low Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Sour Pickled Cucumber low sodium 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 Sour Pickled Cucumber low Salt:

• 1 pound of Baked Potato Skin has more Calcium, 9.6 times more Copper, 17.6 times more Iron, 10.8 times more Magnesium, 56 times more Manganese, 7.2 times more Phosphorus, 24.9 times more Potassium and 24.5 times more Zinc than Sour Pickled Cucumber low Salt.
• While 1 lb of Sour Pickled Cucumber low sodium contains 2 times more Water than Baked Potato Skin.
• 1 pound of Sour Pickled Cucumber low Salt lack sufficient amounts of Calcium, Magnesium, Manganese, Potassium and Zinc
• Both Baked Potato Skin as well as Sour Pickled Cucumber low sodium lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 18 times more Energy, 20.4 times more Carbohydrate, 6.6 times more Fiber and 13 times more Protein than Sour Pickled Cucumber low Salt.
• While 1 lb of Sour Pickled Cucumber low sodium contains 4.6 times more Omega 3 than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3
• 1 pound of Sour Pickled Cucumber low Salt provide inadequate amounts of Energy, Carbohydrate and Protein
• Both Baked Potato Skin as well as Sour Pickled Cucumber low sodium provide inadequate amounts of Omega 6 in one pound.