Comparing Nutrients in 1 pound Baked Potato Skin VS Snacks, rice cakes, brown rice, multigrain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%

Macro Nutrients

	Baked Potato Skin	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Energy	31% 898kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	26.7% 4.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	279% 363g	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	NA	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, rice cakes, brown rice, multigrain, unsalted	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	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	187% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	91% 4.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	48% 0.62mg	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	22.7% 91μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	NA	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	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Calcium	15.4% 154mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	215% 1.94mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	148% 621mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	1029% 23.7mg	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	240% 1678mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.77% 28.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Snacks, rice cakes, brown rice, multigrain, unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Snacks, rice cakes, brown rice, multigrain, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• 1 pound of Baked Potato Skin has 1.8 times more Vitamin B1, 4.5 times more Vitamin B6 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 1 lb of Snacks, rice cakes, brown rice, multigrain, unsalted contains 1.7 times more Vitamin B2 and 2.2 times more Vitamin B3 than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, rice cakes, brown rice, multigrain, unsalted provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• 1 pound of Baked Potato Skin has 1.6 times more Calcium, 1.9 times more Copper, 3.6 times more Iron and 1.9 times more Potassium than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 1 lb of Snacks, rice cakes, brown rice, multigrain, unsalted contains 3.2 times more Magnesium, 8.5 times more Manganese, 3.7 times more Phosphorus, 28.6 times more Selenium and 5.2 times more Zinc than Baked Potato Skin.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, rice cakes, brown rice, multigrain, unsalted contains 2 times more Energy, 35 times more Fat, 44 times more Omega 3, 31.3 times more Omega 6, 1.7 times more Carbohydrate and 2 times more Protein than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6