Comparing Nutrients in 1 pound Baked Potato Skin VS Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	Baked Potato Skin	Enriched Semolina	Recommended Dietary Allowance
Energy	31% 898kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	254% 330g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	NA	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	46.6% 17.7g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Enriched Semolina	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	307% 3.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	52.6% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	36% 0.47mg	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	208% 830μg	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	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Enriched Semolina	Recommended Dietary Allowance
Calcium	15.4% 154mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	95% 0.86mg	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	247% 19.8mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	122% 2.8mg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	737% 406μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	5.8% 215g	1.55% 57.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Enriched Semolina per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Enriched Semolina:

• 1 pound of Baked Potato Skin has 1.5 times more Vitamin B5, 6 times more Vitamin B6 and more Vitamin C than Enriched Semolina.
• While 1 lb of Enriched Semolina contains 6.6 times more Vitamin B1, 5.4 times more Vitamin B2, 2 times more Vitamin B3 and 8.3 times more Vitamin B9 than Baked Potato Skin.
• 1 pound of Enriched Semolina have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Enriched Semolina 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 Enriched Semolina:

• 1 pound of Baked Potato Skin has 2 times more Calcium, 4.3 times more Copper, 1.6 times more Iron and 3.1 times more Potassium than Enriched Semolina.
• While 1 lb of Enriched Semolina contains 1.3 times more Phosphorus, 127.7 times more Selenium and 2.1 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Enriched Semolina contain similar levels of Magnesium and Manganese per one pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium
• 1 pound of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 2 times more Fiber than Enriched Semolina.
• While 1 lb of Enriched Semolina contains 1.8 times more Energy, 3.7 times more Omega 3, 12.3 times more Omega 6, 1.6 times more Carbohydrate and 3 times more Protein than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6