Comparing Nutrients in 5 ounces Baked Potato Skin VS Baking Chocolate Mexican Squares

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Baked Potato Skin	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	9.68% 281kcal	21% 604kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	38% 12g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	7.85% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	84.4% 110g	130g per day for Men 19-50 years
Sugars	2.74% 2g	136% 98g	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	29.5% 11g	15% 5.67g	38g per day for Men 19-50 years
Protein	11% 6.1g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	3.7% 0.048mg	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	7.8% 31μg	1.77% 7.1μg	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	21.3% 19mg	0.16% 0.14mg	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	0.38% 0.057mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	106% 0.95mg	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	125% 9.98mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	27.7% 0.64mg	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	20.5% 143mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.061% 2.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Baking Chocolate Mexican Squares per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Baking Chocolate Mexican Squares to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Baking Chocolate Mexican Squares:

• 5 ounces of Baked Potato Skin have 2.1 times more Vitamin B1, 1.7 times more Vitamin B3, 4.8 times more Vitamin B5, 18.1 times more Vitamin B6, 4.4 times more Vitamin B9 and 135 times more Vitamin C than Baking Chocolate Mexican Squares.
• While 5 oz of Baking chocolate, mexican, squares contain 9 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Baking Chocolate Mexican Squares provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin E
• 5 ounces of Baking Chocolate Mexican Squares have insufficient amounts of Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Baking Chocolate Mexican Squares:

• 5 ounces of Baked Potato Skin have 1.2 times more Copper, 3.2 times more Iron, 1.4 times more Manganese and 1.4 times more Potassium than Baking Chocolate Mexican Squares.
• While 5 oz of Baking chocolate, mexican, squares contain 2.2 times more Magnesium, 1.4 times more Phosphorus, 2.6 times more Selenium and 2.6 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Baking Chocolate Mexican Squares contain similar levels of Calcium per five ounces.
• 5 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have 2 times more Fiber than Baking Chocolate Mexican Squares.
• While 5 oz of Baking chocolate, mexican, squares contain 2.2 times more Energy, 155.9 times more Fat, 331 times more Saturated Fat, 7.2 times more Omega 3, 29.4 times more Omega 6, 1.7 times more Carbohydrate and 49.6 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Baking Chocolate Mexican Squares offer comparable quantities of Protein per five ounces.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6