Comparing Nutrients in 1 pound Baked Potato Skin VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Baked Potato Skin	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	31% 898kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	33.2% 32.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	27% 4.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	194% 252g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Tortillas, ready-to-bake or -fry, flour, without added calcium	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	52.8% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	17.4% 0.23mg	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	139% 558μg	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	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	15.4% 154mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	135% 1.2mg	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	187% 15mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	91% 2.1mg	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	80.4% 562mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	145% 2168mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	5.8% 215g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Tortillas, ready-to-bake or -fry, flour, without added calcium per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Tortillas, ready-to-bake or -fry, flour, without added calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 1 pound of Baked Potato Skin has 1.5 times more Vitamin B5, 12.3 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, without added calcium contains 4.4 times more Vitamin B1, 2.8 times more Vitamin B2 and 5.6 times more Vitamin B9 than Baked Potato Skin.
• Both Baked Potato Skin and Tortillas, ready-to-bake or -fry, flour, without added calcium provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 1 pound of Baked Potato Skin has 3.1 times more Copper, 2.1 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese and 4.4 times more Potassium than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, without added calcium contains 33.4 times more Selenium, 22.8 times more Sodium and 1.4 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Tortillas, ready-to-bake or -fry, flour, without added calcium contain similar levels of Calcium and Phosphorus 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 2.4 times more Fiber than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, without added calcium contains 1.6 times more Energy, 71 times more Fat, 67.1 times more Saturated Fat, 5.4 times more Omega 3, 31.5 times more Omega 6 and 2 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Tortillas, ready-to-bake or -fry, flour, without added calcium offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6