Comparing Nutrients in 5 ounces Baked Potato Skin VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Baked Potato Skin	Pine Nuts	Recommended Dietary Allowance
Energy	9.68% 281kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	276% 47g	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	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	2.74% 2g	7% 5.1g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 4.9g	g per day for Men 19-50 years
Fiber	29.5% 11g	14% 5.24g	38g per day for Men 19-50 years
Protein	11% 6.1g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	61% 18.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	12% 48μg	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	1.26% 1.13mg	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	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Pine Nuts	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	209% 1.88mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	542% 12.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	10.3% 4.65μg	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	25% 846mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.087% 3.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Pine Nuts per 5 oz

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

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

• 5 ounces of Baked Potato Skin have 2.7 times more Vitamin B5, 6.5 times more Vitamin B6 and 16.9 times more Vitamin C than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B9, 233.3 times more Vitamin E and 31.7 times more Vitamin K than Baked Potato Skin.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Pine Nuts:

• 5 ounces of Baked Potato Skin have 2.1 times more Calcium and 1.3 times more Iron than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 1.6 times more Copper, 5.8 times more Magnesium, 14.3 times more Manganese, 5.7 times more Phosphorus and 13.2 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Pine Nuts contain similar levels of Potassium per five ounces.
• 5 ounces of Pine Nuts lack sufficient amounts of Calcium
• Both Baked Potato Skin as well as Dried Pine Nuts lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have 3.5 times more Carbohydrate and 2.1 times more Fiber than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 3.4 times more Energy, 683.7 times more Fat, 188.4 times more Saturated Fat, 16.4 times more Omega 3, 1035.9 times more Omega 6, 2.6 times more Sugars and 3.2 times more Protein than Baked Potato Skin.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6