Comparing Nutrients in 5 ounces Baked Potato Skin VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Baked Potato Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	9.68% 281kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	32.4% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	71.8% 93g	130g per day for Men 19-50 years
Sugars	2.74% 2g	2% 1.46g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	29.5% 11g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	11% 6.1g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	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	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	55.3% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	6.54% 0.085mg	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	54.2% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.3% 19mg	NA	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	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	4.8% 48mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	20% 0.18mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	32.5% 0.75mg	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	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	89.5% 1342mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.13% 4.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 5 ounces of Baked Potato Skin have 1.2 times more Vitamin B5 and 10.2 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 6.8 times more Vitamin B1, 4.8 times more Vitamin B2, 2.2 times more Vitamin B3, 7 times more Vitamin B9, 92 times more Vitamin E and 16.3 times more Vitamin K than Baked Potato Skin.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Baked Potato Skin vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 5 ounces of Baked Potato Skin have 6.4 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium and 3.4 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 2.2 times more Calcium, 1.5 times more Phosphorus, 5.7 times more Selenium, 45.1 times more Sodium and 2 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain similar levels of Manganese 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 3.3 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 2.4 times more Energy, 184.2 times more Fat, 55.1 times more Saturated Fat, 43.9 times more Omega 3, 121.3 times more Omega 6, 1.4 times more Carbohydrate and 2.2 times more Protein than Baked Potato Skin.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6