Comparing Nutrients in 5 ounces Baked Potato Skin VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Baked Potato Skin	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	9.68% 281kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	7.87% 2.5g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.65% 0.11g	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	78.4% 102g	130g per day for Men 19-50 years
Sugars	2.74% 2g	73.6% 53.4g	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	28% 10.6g	38g per day for Men 19-50 years
Protein	11% 6.1g	39.2% 22g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	34.7% 0.45mg	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	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	69.7% 1.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.3% 19mg	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	0.38% 0.057mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	4.8% 48mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	115% 1.03mg	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	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	41% 0.94mg	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	181% 1266mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	113% 3830mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	82.8% 1242mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	44.3% 4.88mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Powder No Sugar Added Cocoa Mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Powder No Sugar Added Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Powder No Sugar Added Cocoa Mix:

• 5 ounces of Baked Potato Skin have 2.8 times more Vitamin B3, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Powder No Sugar Added Cocoa Mix.
• While 5 oz of Powder No Sugar Added Cocoa Mix contain 2.2 times more Vitamin B1, 13.2 times more Vitamin B2, 4.5 times more Vitamin B5 and more Vitamin B12 than Baked Potato Skin.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin B12
• 5 ounces of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Powder No Sugar Added Cocoa Mix:

• 5 ounces of Baked Potato Skin have 1.4 times more Iron than Powder No Sugar Added Cocoa Mix.
• While 5 oz of Powder No Sugar Added Cocoa Mix contain 16.9 times more Calcium, 4.8 times more Magnesium, 8.8 times more Phosphorus, 4.7 times more Potassium, 24.1 times more Selenium, 41.7 times more Sodium and 7 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Powder No Sugar Added Cocoa Mix contain similar levels of Copper and Manganese per five ounces.
• 5 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Powder No Sugar Added Cocoa Mix contain 1.9 times more Energy, 30 times more Fat, 68.3 times more Saturated Fat, 1.6 times more Carbohydrate, 26.9 times more Sugars and 3.6 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Powder No Sugar Added Cocoa Mix offer comparable quantities of Fiber per five ounces.
• Both Baked Potato Skin as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in five ounces.