Comparing Nutrients in 1 pound Baked Potato Skin VS Sweet Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Sweet Potato Chips	2%	55%	43%

Macro Nutrients

	Baked Potato Skin	Sweet Potato Chips	Recommended Dietary Allowance
Energy	31% 898kcal	83.2% 2413kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	151% 147g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	324% 5.2g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	296% 50.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	198% 258g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	55% 40g	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	105% 40g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	597% 5371μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	59% 9.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	187% 2.43mg	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	42% 168μg	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	297% 44.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	93% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	15.4% 154mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	208% 1.87mg	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	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	266% 6.1mg	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	94% 658mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	123% 4196mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.55% 20.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Sweet Potato Chips per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Sweet 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 Sweet Potato Chips:

• 1 pound of Baked Potato Skin has 1.4 times more Vitamin B1, 1.5 times more Vitamin B3 and more Vitamin C than Sweet Potato Chips.
• While 1 lb of Unsalted Sweet Potato Chips contains 1184 times more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B5, 1.7 times more Vitamin B9, 245.5 times more Vitamin E and 14.4 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Sweet Potato Chips provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Sweet Potato Chips have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Sweet Potato Chips:

• 1 pound of Baked Potato Skin has 2 times more Copper and 3.3 times more Iron than Sweet Potato Chips.
• While 1 lb of Unsalted Sweet Potato Chips contains 1.7 times more Calcium, 1.5 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium, 3 times more Selenium and 1.7 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and Sweet Potato Chips contain similar levels of Zinc per one pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 1.5 times more Protein than Sweet Potato Chips.
• While 1 lb of Unsalted Sweet Potato Chips contains 2.7 times more Energy, 323.5 times more Fat, 113.1 times more Saturated Fat, 114.4 times more Omega 3, 346.2 times more Omega 6 and 6.3 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Sweet Potato Chips offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6