Comparing Nutrients in 5 ounces Baked Potato Skin VS Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Baked Potato Skin	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	9.68% 281kcal	5.57% 162kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.12% 0.02g	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	32% 41.4g	130g per day for Men 19-50 years
Sugars	2.74% 2g	NA	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	3% 1.13g	38g per day for Men 19-50 years
Protein	11% 6.1g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	1.44% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	4.8% 0.062mg	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	2.5% 9.92μg	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	3% 2.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	10.2% 0.092mg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	4.3% 0.099mg	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	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids:

• 5 ounces of Baked Potato Skin have 7.6 times more Vitamin B1, 2.8 times more Vitamin B2, 18.8 times more Vitamin B3, 8.2 times more Vitamin B5, 14 times more Vitamin B6, 3.1 times more Vitamin B9 and 7.1 times more Vitamin C than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 5 oz of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contain 35 times more Vitamin A than Baked Potato Skin.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin A
• 5 ounces of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Baked Potato Skin as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids:

• 5 ounces of Baked Potato Skin have 3.4 times more Calcium, 12.6 times more Copper, 5.6 times more Iron, 8.6 times more Magnesium, 8.8 times more Manganese, 11.2 times more Phosphorus, 6.3 times more Potassium and 8.2 times more Zinc than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• 5 ounces of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have 1.7 times more Energy, 1.6 times more Carbohydrate, 9.9 times more Fiber and 6 times more Protein than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• 5 ounces of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Baked Potato Skin as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.