Comparing Nutrients in 5 ounces Baked Potato Skin VS Nectarines

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Nectarines	9%	6%	85%

Macro Nutrients

	Baked Potato Skin	Nectarines	Recommended Dietary Allowance
Energy	9.68% 281kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.93% 0.16g	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	11.5% 15g	130g per day for Men 19-50 years
Sugars	2.74% 2g	15.4% 11g	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	2.68% 1.94g	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	% 2.23g	g per day for Men 19-50 years
Sucrose	NA	% 6.9g	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	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Nectarines	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	2.73% 0.035mg	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	1.77% 7.1μg	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	8.5% 7.65mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Nectarines	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	13.5% 0.12mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	3.33% 0.077mg	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	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	8.38% 285mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	1.8% 67g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Nectarines per 5 oz

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

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

• 5 ounces of Baked Potato Skin have 3.6 times more Vitamin B1, 3.9 times more Vitamin B2, 2.7 times more Vitamin B3, 4.6 times more Vitamin B5, 24.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 2.5 times more Vitamin C than Nectarines.
• While 5 oz of Raw Nectarines contain 19.3 times more Vitamin E than Baked Potato Skin.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin E
• 5 ounces of Nectarines have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Baked Potato Skin as well as Raw Nectarines have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Baked Potato Skin have 5.7 times more Calcium, 9.5 times more Copper, 25.1 times more Iron, 4.8 times more Magnesium, 11.4 times more Manganese, 3.9 times more Phosphorus, 2.9 times more Potassium and 2.9 times more Zinc than Nectarines.
• While 5 oz of Raw Nectarines contain 1.9 times more Water than Baked Potato Skin.
• 5 ounces of Nectarines lack sufficient amounts of Calcium and Zinc
• Both Baked Potato Skin as well as Raw Nectarines lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have 4.5 times more Energy, 4.4 times more Carbohydrate, 4.6 times more Fiber and 4 times more Protein than Nectarines.
• While 5 oz of Raw Nectarines contain 5.6 times more Sugars than Baked Potato Skin.
• 5 ounces of Nectarines provide inadequate amounts of Energy and Protein
• Both Baked Potato Skin as well as Raw Nectarines provide inadequate amounts of Omega 3 and Omega 6 in five ounces.