Comparing Nutrients in 5 ounces Baked Potato Skin VS Cake, gingerbread, dry mix

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cake, gingerbread, dry mix	4%	28%	68%

Macro Nutrients

	Baked Potato Skin	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Energy	9.68% 281kcal	21.4% 619kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	20% 19.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	14% 2.37g	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	81.3% 106g	130g per day for Men 19-50 years
Sugars	2.74% 2g	91% 66g	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	6.34% 2.4g	38g per day for Men 19-50 years
Protein	11% 6.1g	11% 6.24g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cake, gingerbread, dry mix	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	4.47% 0.058mg	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	18% 72.3μg	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	0.31% 0.28mg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Calcium	4.8% 48mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	38.7% 0.35mg	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	83.3% 6.66mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	34.3% 0.79mg	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	45.8% 320mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	62% 931mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.17% 6.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cake, gingerbread, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Cake, gingerbread, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Cake, gingerbread, dry mix:

• 5 ounces of Baked Potato Skin have 1.2 times more Vitamin B3, 3.6 times more Vitamin B5, 15 times more Vitamin B6 and 67.5 times more Vitamin C than Cake, gingerbread, dry mix.
• While 5 oz of Cake, gingerbread, dry mix contain 2.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.3 times more Vitamin B9 and 3.8 times more Vitamin K than Baked Potato Skin.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin K
• 5 ounces of Cake, gingerbread, dry mix have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Cake, gingerbread, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Cake, gingerbread, dry mix:

• 5 ounces of Baked Potato Skin have 3.3 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 1.7 times more Potassium and 1.4 times more Zinc than Cake, gingerbread, dry mix.
• While 5 oz of Cake, gingerbread, dry mix contain 2.8 times more Calcium, 2.2 times more Phosphorus, 3 times more Selenium and 31.3 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and Cake, gingerbread, dry mix contain similar levels of Manganese 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 4.6 times more Fiber than Cake, gingerbread, dry mix.
• While 5 oz of Cake, gingerbread, dry mix contain 2.2 times more Energy, 138 times more Fat, 133.1 times more Saturated Fat, 9.1 times more Omega 3, 52.3 times more Omega 6, 1.6 times more Carbohydrate and 33.3 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Cake, gingerbread, dry mix offer comparable quantities of Protein per five ounces.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6