Comparing Nutrients in 5 ounces Baked Potato Skin VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Baked Potato Skin	Dried Pilinuts	Recommended Dietary Allowance
Energy	9.68% 281kcal	35% 1019kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	138% 44.2g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	63.4% 10.8g	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	4.34% 5.64g	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	NA	38g per day for Men 19-50 years
Protein	11% 6.1g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	12.5% 0.16mg	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	21.3% 85μg	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	0.94% 0.85mg	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	Dried Pilinuts	Recommended Dietary Allowance
Calcium	4.8% 48mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	151% 1.36mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	102% 428mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	143% 3.28mg	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	116% 815mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	21% 719mg	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	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.11% 3.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Dried Pilinuts per 5 oz

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

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

• 5 ounces of Baked Potato Skin have 5.9 times more Vitamin B3, 1.8 times more Vitamin B5, 5.3 times more Vitamin B6 and 22.5 times more Vitamin C than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 7.5 times more Vitamin B1 and 2.7 times more Vitamin B9 than Baked Potato Skin.
• Both Baked Potato Skin and Dried Pilinuts provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Dried Pilinuts have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Dried Pilinuts:

• 5 ounces of Baked Potato Skin have 2 times more Iron than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 4.3 times more Calcium, 7 times more Magnesium, 3.8 times more Manganese, 5.7 times more Phosphorus and 6.1 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Dried Pilinuts contain similar levels of Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have 11.6 times more Carbohydrate than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 3.6 times more Energy, 795.5 times more Fat, 1199.4 times more Saturated Fat, 237.7 times more Omega 6 and 2.5 times more Protein than Baked Potato Skin.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 6