Comparing Nutrients in 1 pound Baked Potato Skin VS Snacks, KRAFT, CORNNUTS, plain

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%

Macro Nutrients

	Baked Potato Skin	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Energy	31% 898kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	80.3% 13.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	251% 326g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	3.8% 2.77g	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	82.4% 31.3g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	69% 38.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Snacks, KRAFT, CORNNUTS, plain	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	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	33.2% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	80% 1.04mg	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	0% 0μg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Calcium	15.4% 154mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	58% 0.52mg	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	95% 7.57mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	122% 513mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	89.7% 2.06mg	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	178% 1247mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	171% 2558mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	73.4% 8.07mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.16% 5.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Snacks, KRAFT, CORNNUTS, plain per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Snacks, KRAFT, CORNNUTS, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Snacks, KRAFT, CORNNUTS, plain:

• 1 pound of Baked Potato Skin has 3 times more Vitamin B1, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Snacks, KRAFT, CORNNUTS, plain.
• While 1 lb of Snacks, KRAFT, CORNNUTS, plain contains 49.5 times more Vitamin E and 5.5 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, KRAFT, CORNNUTS, plain 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 Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Snacks, KRAFT, CORNNUTS, plain:

• 1 pound of Baked Potato Skin has 3.8 times more Calcium, 7.1 times more Copper, 4.2 times more Iron, 1.4 times more Manganese and 2.1 times more Potassium than Snacks, KRAFT, CORNNUTS, plain.
• While 1 lb of Snacks, KRAFT, CORNNUTS, plain contains 2.6 times more Magnesium, 2.7 times more Phosphorus, 21.1 times more Selenium, 26.9 times more Sodium and 3.6 times more Zinc than Baked Potato Skin.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium
• 1 pound of Snacks, KRAFT, CORNNUTS, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, KRAFT, CORNNUTS, plain contains 2.3 times more Energy, 156.4 times more Fat, 93.5 times more Saturated Fat, 5.8 times more Omega 3, 94 times more Omega 6, 1.6 times more Carbohydrate and 2 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, KRAFT, CORNNUTS, plain offer comparable quantities of Fiber per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6