Comparing Nutrients in 300 calories Baked Potato Skin VS Puddings, vanilla, ready-to-eat

Weight per 300 calories

• Baked Potato Skin: 152g
• Puddings, vanilla, ready-to-eat: 231g

Baked Potato Skin has 1.5 times more energy per 100g than Puddings, vanilla, ready-to-eat. It has above average energy density when compared to other foods. Puddings, vanilla, ready-to-eat having average energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Puddings, vanilla, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Baked Potato Skin	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	9% 8.72g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	7.33% 2.34g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.8% 2.3mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	40% 52g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	54% 39g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 35g	g per day for Men 19-50 years
Fiber	31.5% 12g	0% 0g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	5.98% 3.35g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	0.51% 4.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	3.65% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	0.82% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	3.37% 0.044mg	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	1.15% 4.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.4% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.5mg	0.51% 0.46mg	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	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	1.15% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	4.6% 0.042mg	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	2.6% 0.21mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	2.2% 9.23mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	1.1% 0.025mg	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	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	4.47% 165g	3700g per day for Men 19-50 years

Baked Potato Skin VS Puddings, Vanilla, Ready-to-eat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Puddings, vanilla, ready-to-eat?

Lets compare vitamin content per 300 calories of Baked Potato Skin vs Puddings, vanilla, ready-to-eat:

• 300 calories of Baked Potato Skin have 4.2 times more Vitamin B1, 35.3 times more Vitamin B3, 3.7 times more Vitamin B5, 21.2 times more Vitamin B6, 7.2 times more Vitamin B9 and 44.3 times more Vitamin C than Puddings, vanilla, ready-to-eat.
• While 300 kcal of Puddings, vanilla, ready-to-eat contain more Vitamin B12 than Baked Potato Skin.
• Both Baked Potato Skin and Puddings, vanilla, ready-to-eat provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Baked Potato Skin have insufficient amounts of Vitamin B12
• 300 calories of Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Baked Potato Skin vs Puddings, vanilla, ready-to-eat:

• 300 calories of Baked Potato Skin have 29.8 times more Copper, 51.4 times more Iron, 7.1 times more Magnesium, 36.8 times more Manganese, 1.6 times more Phosphorus, 5.8 times more Potassium and 2 times more Zinc than Puddings, vanilla, ready-to-eat.
• While 300 kcal of Puddings, vanilla, ready-to-eat contain 2.2 times more Calcium and 12.5 times more Sodium than Baked Potato Skin.
• 300 calories of Baked Potato Skin lack sufficient amounts of Calcium
• 300 calories of Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Baked Potato Skin as well as Puddings, vanilla, ready-to-eat lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Skin have 1.3 times more Carbohydrate, more Fiber and 1.9 times more Protein than Puddings, vanilla, ready-to-eat.
• While 300 kcal of Puddings, vanilla, ready-to-eat contain 57.6 times more Fat, 59.5 times more Saturated Fat and 18.5 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Puddings, vanilla, ready-to-eat offer comparable quantities of Energy per 300 calories.
• 300 calories of Puddings, vanilla, ready-to-eat provide inadequate amounts of Fiber and Protein
• Both Baked Potato Skin as well as Puddings, vanilla, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.