Comparing Nutrients in 300 calories Baked Potato Skin VS Snacks, fruit leather, rolls

Weight per 300 calories

• Baked Potato Skin: 152g
• Snacks, fruit leather, rolls: 81g

Snacks, fruit leather, rolls have 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 Snacks, fruit leather, rolls?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, fruit leather, rolls	0%	7%	93%

Macro Nutrients

	Baked Potato Skin	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	6.06% 0.097g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	2.05% 0.35g	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	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	55% 39.8g	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	0% 0g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	0.14% 0.081g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	0.54% 4.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	5.66% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	1.24% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	0.51% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	0.47% 0.023mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	18.7% 0.24mg	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	0.4% 1.6μg	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	108% 97mg	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	3% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	12.3% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	15.4% 0.14mg	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	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	3.85% 16mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	6.47% 0.15mg	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	3.6% 25mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	0.59% 0.32μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	1.4% 0.15mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	0.22% 8.25g	3700g per day for Men 19-50 years

Baked Potato Skin VS Snacks, Fruit Leather, Rolls Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Snacks, fruit leather, rolls?

Lets compare vitamin content per 300 calories of Baked Potato Skin vs Snacks, fruit leather, rolls:

• 300 calories of Baked Potato Skin have 2.7 times more Vitamin B1, 9.9 times more Vitamin B2, 57.4 times more Vitamin B3, 55.4 times more Vitamin B5, 3.8 times more Vitamin B6 and 20.6 times more Vitamin B9 than Snacks, fruit leather, rolls.
• While 300 kcal of Snacks, fruit leather, rolls contain 4.7 times more Vitamin C and 5.7 times more Vitamin K than Baked Potato Skin.
• 300 calories of Baked Potato Skin have insufficient amounts of Vitamin K
• 300 calories of Snacks, fruit leather, rolls have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Baked Potato Skin as well as Snacks, fruit leather, rolls have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Baked Potato Skin vs Snacks, fruit leather, rolls:

• 300 calories of Baked Potato Skin have 9 times more Copper, 13.1 times more Iron, 4 times more Magnesium, 6.3 times more Manganese, 6.1 times more Phosphorus, 3.7 times more Potassium and 4.8 times more Zinc than Snacks, fruit leather, rolls.
• While 300 kcal of Snacks, fruit leather, rolls contain 8.1 times more Sodium than Baked Potato Skin.
• 300 calories of Snacks, fruit leather, rolls lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Baked Potato Skin as well as Snacks, fruit leather, rolls lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Skin have more Fiber and 80.4 times more Protein than Snacks, fruit leather, rolls.
• While 300 kcal of Snacks, fruit leather, rolls contain 6.4 times more Omega 3 and 18.7 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, fruit leather, rolls offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Baked Potato Skin provide inadequate amounts of Omega 3
• 300 calories of Snacks, fruit leather, rolls provide inadequate amounts of Fiber and Protein
• Both Baked Potato Skin as well as Snacks, fruit leather, rolls provide inadequate amounts of Omega 6 in 300 calories.