Comparing Nutrients in 5 ounces Baked Potato Skin VS Formulated bar, POWER BAR, chocolate

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Baked Potato Skin	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	9.68% 281kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	4.7% 0.8g	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	76% 99g	130g per day for Men 19-50 years
Sugars	2.74% 2g	58.8% 42.6g	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	31.3% 22.7g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 0.74g	g per day for Men 19-50 years
Fiber	29.5% 11g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	11% 6.1g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Formulated bar, POWER BAR, chocolate	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	952% 11.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	289% 46.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	451% 22.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	240% 3.1mg	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	218% 872μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	331% 7.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.3% 19mg	145% 131mg	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	78.2% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	4.8% 48mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	225% 2.03mg	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	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	83.7% 352mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	99% 2.3mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	128% 14mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Formulated bar, POWER BAR, chocolate per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Formulated bar, POWER BAR, chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Formulated bar, POWER BAR, chocolate:

• 5 oz of Formulated bar, POWER BAR, chocolate contain 66.1 times more Vitamin B1, 18.1 times more Vitamin B2, 10.6 times more Vitamin B3, 18.6 times more Vitamin B5, 3.6 times more Vitamin B6, 28 times more Vitamin B9, more Vitamin B12, 6.8 times more Vitamin C and 207 times more Vitamin E than Baked Potato Skin.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin E
• Both Baked Potato Skin as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Formulated bar, POWER BAR, chocolate:

• 5 ounces of Baked Potato Skin have 1.6 times more Potassium than Formulated bar, POWER BAR, chocolate.
• While 5 oz of Formulated bar, POWER BAR, chocolate contain 14.8 times more Calcium, 1.8 times more Copper, 1.7 times more Iron, 5.8 times more Magnesium, 2.6 times more Manganese, 6.1 times more Phosphorus, 11.1 times more Selenium, 14.7 times more Sodium and 20.3 times more Zinc than Baked Potato Skin.
• 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 1.4 times more Fiber than Formulated bar, POWER BAR, chocolate.
• While 5 oz of Formulated bar, POWER BAR, chocolate contain 1.8 times more Energy, 31.1 times more Fat, 50.8 times more Saturated Fat, 17.7 times more Omega 6, 1.5 times more Carbohydrate, 21.5 times more Sugars and 3.3 times more Protein than Baked Potato Skin.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as Formulated bar, POWER BAR, chocolate provide inadequate amounts of Omega 3 in five ounces.