Comparing Nutrients in 5 ounces Baked Potato Skin VS Cooked Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cooked Pasta with Salt	15%	5%	80%

Macro Nutrients

	Baked Potato Skin	Cooked Pasta with Salt	Recommended Dietary Allowance
Energy	9.68% 281kcal	7.67% 223kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.46% 0.42g	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	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	2.74% 2g	1.1% 0.79g	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	0.059% 0.043g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	29.5% 11g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	11% 6.1g	14.7% 8.22g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cooked Pasta with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	5.34% 0.069mg	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	2.5% 9.92μg	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% 0mg	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	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cooked Pasta with Salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	15.7% 0.14mg	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	20% 0.46mg	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	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	1.83% 62.4mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	68% 37.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.4% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cooked Pasta with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Cooked Pasta with Salt:

• 5 ounces of Baked Potato Skin have 6.1 times more Vitamin B1, 5.3 times more Vitamin B2, 7.7 times more Vitamin B3, 7.7 times more Vitamin B5, 12.5 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Cooked Pasta with Salt.
• 5 ounces of Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Cooked Pasta with Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Cooked Pasta with Salt:

• 5 ounces of Baked Potato Skin have 4.9 times more Calcium, 8.2 times more Copper, 14.1 times more Iron, 2.4 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus and 13 times more Potassium than Cooked Pasta with Salt.
• While 5 oz of Cooked Pasta with Salt contain 37.7 times more Selenium and 6.2 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and Cooked Pasta with Salt contain similar levels of Zinc per five ounces.
• 5 ounces of Baked Potato Skin lack sufficient amounts of Selenium
• 5 ounces of Cooked Pasta with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have 1.3 times more Energy, 1.5 times more Carbohydrate and 4.4 times more Fiber than Cooked Pasta with Salt.
• While 5 oz of Cooked Pasta with Salt contain 1.4 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin as well as Cooked Pasta with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.