Comparing Nutrients in 5 ounces Baked Potato Skin VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Baked Potato Skin	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	9.68% 281kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	137% 23.4g	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	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	2.74% 2g	2.76% 2g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	11% 6.1g	16.7% 9.36g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	23% 0.3mg	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	3.15% 2.83mg	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	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	4.8% 48mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	39.2% 0.35mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	NA	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	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Snacks, corn-based, extruded, chips, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Snacks, corn-based, extruded, chips, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Snacks, corn-based, extruded, chips, unsalted:

• 5 ounces of Baked Potato Skin have 2.1 times more Vitamin B3, 2.9 times more Vitamin B6, 3.1 times more Vitamin B9 and 6.8 times more Vitamin C than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 1.5 times more Vitamin B2, 34 times more Vitamin E and 19.8 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, corn-based, extruded, chips, unsalted provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• Both Baked Potato Skin as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Snacks, corn-based, extruded, chips, unsalted:

• 5 ounces of Baked Potato Skin have 3.3 times more Copper, 4.1 times more Iron and 3.1 times more Potassium than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 3.6 times more Calcium, 1.6 times more Magnesium, 1.8 times more Phosphorus, 9.6 times more Selenium and 1.7 times more Zinc than Baked Potato Skin.
• 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 1.8 times more Fiber than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 2.8 times more Energy, 334 times more Fat, 167.1 times more Saturated Fat, 59.7 times more Omega 3, 515.3 times more Omega 6 and 1.5 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, corn-based, extruded, chips, unsalted offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6