Comparing Nutrients in 300 calories Baked Potato Skin VS Popcorn, sugar syrup/caramel, fat-free

Weight per 300 calories

• Baked Potato Skin: 152g
• Popcorn, sugar syrup/caramel, fat-free: 78.7g

Popcorn, sugar syrup/caramel, fat-free has 1.9 times more energy per unit of mass than Baked Potato Skin, which is high in comparison to other foods. Baked Potato Skin having above average energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Popcorn, sugar syrup/caramel, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Baked Potato Skin	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	2.26% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	54.5% 71g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	70.2% 51g	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	31.5% 12g	5.2% 1.97g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	0.17% 1.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	2.85% 0.037mg	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	8.33% 33.3μg	0.79% 3.15μg	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	22.7% 20.5mg	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	0.4% 0.061mg	0.68% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	12.2% 0.11mg	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	133% 10.7mg	7.87% 0.63mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	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	22% 153mg	6.2% 43.3mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	2.55% 86.6mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	15% 225mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	0.13% 4.72g	3700g per day for Men 19-50 years

Baked Potato Skin VS Popcorn, Sugar Syrup/caramel, Fat-free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Popcorn, sugar syrup/caramel, fat-free?

Lets compare vitamin content per 300 calories of Baked Potato Skin vs Popcorn, sugar syrup/caramel, fat-free:

• 300 calories of Baked Potato Skin have 6.2 times more Vitamin B1, 3.5 times more Vitamin B2, 17.2 times more Vitamin B3, 25.1 times more Vitamin B6, 10.6 times more Vitamin B9 and more Vitamin C than Popcorn, sugar syrup/caramel, fat-free.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Baked Potato Skin vs Popcorn, sugar syrup/caramel, fat-free:

• 300 calories of Baked Potato Skin have 11.2 times more Copper, 16.9 times more Iron, 3.1 times more Magnesium, 3.5 times more Phosphorus, 10 times more Potassium and 1.5 times more Zinc than Popcorn, sugar syrup/caramel, fat-free.
• While 300 kcal of Popcorn, sugar syrup/caramel, fat-free contain 7.1 times more Sodium than Baked Potato Skin.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Baked Potato Skin as well as Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Skin have 6.1 times more Fiber and 4.1 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• While 300 kcal of Popcorn, sugar syrup/caramel, fat-free contain 24 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Fiber and Protein
• Both Baked Potato Skin as well as Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.