Comparing Nutrients in 1 pound Baked Potato Skin VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Baked Potato Skin	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	31% 898kcal	54% 1569kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	21% 6.67g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	52.4% 8.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	228% 297g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	198% 143g	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	88.3% 33.6g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	119% 66.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Snacks, CLIF BAR, mixed flavors	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	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	205% 2.67mg	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	134% 535μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	249% 6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68% 61.2mg	445% 400mg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	15.4% 154mg	167% 1669mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	222% 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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	423% 9.73mg	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	191% 1334mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	170% 93μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	182% 20mg	11mg per day for Men 19-50 years
Water	5.8% 215g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Snacks, CLIF BAR, mixed flavors per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Snacks, CLIF BAR, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Snacks, CLIF BAR, mixed flavors:

• 1 lb of Snacks, CLIF BAR, mixed flavors contains 4.5 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 5.4 times more Vitamin B9, more Vitamin B12, 6.5 times more Vitamin C and 21.6 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, CLIF BAR, mixed flavors provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin K
• Both Baked Potato Skin as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Snacks, CLIF BAR, mixed flavors:

• 1 pound of Baked Potato Skin has 1.9 times more Copper and 1.4 times more Potassium than Snacks, CLIF BAR, mixed flavors.
• While 1 lb of Snacks, CLIF BAR, mixed flavors contains 10.8 times more Calcium, 3.4 times more Magnesium, 3.5 times more Manganese, 2.9 times more Phosphorus, 29.4 times more Selenium, 9.3 times more Sodium and 9 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, CLIF BAR, mixed flavors contain similar levels of Iron per one pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, CLIF BAR, mixed flavors contains 1.7 times more Energy, 58.8 times more Fat, 56.6 times more Saturated Fat, 21.9 times more Omega 3, 61.3 times more Omega 6, 1.4 times more Carbohydrate, 22.6 times more Sugars and 3.4 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, CLIF BAR, mixed flavors offer comparable quantities of Fiber per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6