Comparing Nutrients in 1 pound Baked Potato Skin VS Fat Free Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Baked Potato Skin	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	31% 898kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.8% 2.72g	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	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	5.34% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	292% 380g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	23% 16.7g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	78% 43.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Fat Free Potato Chips	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	408% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	183% 29.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	279% 3.63mg	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	51% 204μg	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	47% 42mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	15.4% 154mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	87.7% 0.79mg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	NA	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	108% 757mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	217% 7384mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	67% 36.7μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Fat Free Potato Chips per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Fat Free Potato Chips:

• 1 pound of Baked Potato Skin has 1.5 times more Vitamin C than Fat Free Potato Chips.
• While 1 lb of Salted Fat Free Potato Chips contains 8.9 times more Vitamin B1, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 2 times more Vitamin B9 and 5.4 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Fat Free Potato Chips provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Baked Potato Skin as well as Salted Fat Free Potato Chips 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 Fat Free Potato Chips:

• 1 pound of Baked Potato Skin has 4.7 times more Copper and 2 times more Iron than Fat Free Potato Chips.
• While 1 lb of Salted Fat Free Potato Chips contains 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.8 times more Potassium, 11.6 times more Selenium, 30.6 times more Sodium and 1.5 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Fat Free Potato Chips contain similar levels of Calcium per one pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Salted Fat Free Potato Chips contains 1.9 times more Energy, 6 times more Omega 3, 1.8 times more Carbohydrate, 2.6 times more Sugars and 2.2 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Fat Free Potato Chips offer comparable quantities of Fiber per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Baked Potato Skin as well as Salted Fat Free Potato Chips provide inadequate amounts of Omega 6 in one pound.