Comparing Nutrients in 1 pound Snacks, popcorn, cakes VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, cakes	10%	7%	83%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Snacks, popcorn, cakes	Baked Potato Skin	Recommended Dietary Allowance
Energy	60% 1742kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	35% 5.94g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	161% 209g	130g per day for Men 19-50 years
Sugars	4.5% 3.27g	8.76% 6.35g	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	34.6% 13g	94% 36g	38g per day for Men 19-50 years
Protein	78.6% 44g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, cakes	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27.2mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	214% 2.8mg	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	20.4% 81.6μg	25% 100μg	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	0% 0mg	68% 61.2mg	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	8.77% 1.3mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, cakes	Baked Potato Skin	Recommended Dietary Allowance
Calcium	4.1% 41mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	412% 3.7mg	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	106% 8.5mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	172% 721mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	121% 2.8mg	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	179% 1256mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	43.6% 1483mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	81.6% 45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	87% 1306mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.61% 22.7g	5.8% 215g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, cakes VS Baked Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Snacks, popcorn, cakes vs Baked Potato Skin:

• 1 pound of Snacks, popcorn, cakes has 1.7 times more Vitamin B2 and 2 times more Vitamin B3 than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 1.6 times more Vitamin B1, 2 times more Vitamin B5, 3.4 times more Vitamin B6 and more Vitamin C than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Baked Potato Skin provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Snacks, popcorn, cakes have insufficient amounts of Vitamin C
• Both Snacks, popcorn, cakes as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Snacks, popcorn, cakes vs Baked Potato Skin:

• 1 pound of Snacks, popcorn, cakes has 3.7 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus, 14.1 times more Selenium, 13.7 times more Sodium and 8.1 times more Zinc than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 3.8 times more Calcium, 1.4 times more Copper, 3.8 times more Iron and 1.8 times more Potassium than Snacks, popcorn, cakes.
• 1 pound of Snacks, popcorn, cakes lack sufficient amounts of Calcium
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, popcorn, cakes has 1.9 times more Energy, 31 times more Fat, 4 times more Omega 3, 40.9 times more Omega 6, 1.7 times more Carbohydrate and 2.3 times more Protein than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 2.7 times more Fiber than Snacks, popcorn, cakes.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6