Comparing Nutrients in 5 ounces Baked Potato Skin VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Baked Potato Skin	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	9.68% 281kcal	26.4% 767kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	67.8% 21.7g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	68.5% 89g	130g per day for Men 19-50 years
Sugars	2.74% 2g	80% 58g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 52.6g	g per day for Men 19-50 years
Fiber	29.5% 11g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	11% 6.1g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.3% 19mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	4.8% 48mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	40.8% 0.37mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	25.3% 0.58mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	14% 482mg	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	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.052% 1.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cookies, gluten-free, chocolate wafer per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Cookies, gluten-free, chocolate wafer:

• 5 ounces of Baked Potato Skin have 2 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 5 ounces for Baked Potato Skin vs Cookies, gluten-free, chocolate wafer:

• 5 ounces of Baked Potato Skin have 3.2 times more Copper, 1.9 times more Iron, 1.5 times more Manganese and 1.7 times more Potassium than Cookies, gluten-free, chocolate wafer.
• While 5 oz of Cookies, gluten-free, chocolate wafer contain 3.2 times more Calcium, 1.4 times more Phosphorus, 5.8 times more Sodium and 1.6 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Cookies, gluten-free, chocolate wafer contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have 4.9 times more Fiber than Cookies, gluten-free, chocolate wafer.
• While 5 oz of Cookies, gluten-free, chocolate wafer contain 2.7 times more Energy, 304.2 times more Fat, 588.4 times more Saturated Fat, 12.4 times more Omega 3, 66.7 times more Omega 6, 1.4 times more Carbohydrate and 29.3 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Cookies, gluten-free, chocolate wafer offer comparable quantities of Protein per five ounces.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6