Comparing Nutrients in 5 ounces Baked Potato Skin VS Hummus

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Hummus	11%	44%	45%

Macro Nutrients

	Baked Potato Skin	Hummus	Recommended Dietary Allowance
Energy	9.68% 281kcal	8.65% 251kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	5.05% 1.6g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	6.56% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	17% 2.9g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	2.74% 2g	0.53% 0.38g	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	15% 5.67g	38g per day for Men 19-50 years
Protein	11% 6.1g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Hummus	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	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	8.14% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	43.5% 0.57mg	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	21% 83.6μg	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	12.4% 11mg	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	7.1% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Hummus	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	35.3% 0.32mg	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	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	35% 0.8mg	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	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Hummus per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Hummus:

• 5 ounces of Baked Potato Skin have 1.4 times more Vitamin B1, 2 times more Vitamin B2, 7.7 times more Vitamin B3, 3 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.7 times more Vitamin C than Hummus.
• While 5 oz of Home Prepared Hummus contain 2.7 times more Vitamin B9, 18.8 times more Vitamin E and 1.8 times more Vitamin K than Baked Potato Skin.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Baked Potato Skin as well as Home Prepared Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Hummus:

• 5 ounces of Baked Potato Skin have 3.6 times more Copper, 4.5 times more Iron, 1.5 times more Magnesium and 3.3 times more Potassium than Hummus.
• While 5 oz of Home Prepared Hummus contain 1.4 times more Calcium, 3.4 times more Selenium, 11.5 times more Sodium and 2.2 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Hummus contain similar levels of Manganese and Phosphorus 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 2.3 times more Carbohydrate and 2 times more Fiber than Hummus.
• While 5 oz of Home Prepared Hummus contain 85.9 times more Fat, 43.9 times more Saturated Fat, 7.4 times more Omega 3 and 63.6 times more Omega 6 than Baked Potato Skin.
• Both Baked Potato Skin and Hummus offer comparable quantities of Energy and Protein per five ounces.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6