Comparing Nutrients in 5 ounces Baked Potato Skin VS Snacks, fruit leather, pieces

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, fruit leather, pieces	1%	7%	92%

Macro Nutrients

	Baked Potato Skin	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Energy	9.68% 281kcal	17.5% 509kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	3.6% 0.61g	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	90% 117g	130g per day for Men 19-50 years
Sugars	2.74% 2g	113% 81.6g	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	0% 0g	38g per day for Men 19-50 years
Protein	11% 6.1g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	5.08% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	9.04% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	32.7% 0.43mg	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	1.4% 5.67μg	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	88% 79.4mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	27% 0.24mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	11.3% 0.26mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.96% 3.83μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	19% 282mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.47% 17.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Snacks, fruit leather, pieces per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Snacks, fruit leather, pieces to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Snacks, fruit leather, pieces:

• 5 ounces of Baked Potato Skin have 2.8 times more Vitamin B1, 30.7 times more Vitamin B3, 2.7 times more Vitamin B5, 2 times more Vitamin B6 and 5.5 times more Vitamin B9 than Snacks, fruit leather, pieces.
• While 5 oz of Snacks, fruit leather, pieces contain 4.1 times more Vitamin C, 14 times more Vitamin E and 10.7 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, fruit leather, pieces provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Snacks, fruit leather, pieces have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Baked Potato Skin as well as Snacks, fruit leather, pieces 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, fruit leather, pieces:

• 5 ounces of Baked Potato Skin have 1.9 times more Calcium, 4.8 times more Copper, 9.4 times more Iron, 3.1 times more Magnesium, 3.3 times more Manganese, 4.2 times more Phosphorus, 3.5 times more Potassium and 2.6 times more Zinc than Snacks, fruit leather, pieces.
• While 5 oz of Snacks, fruit leather, pieces contain 3.9 times more Selenium and 9.5 times more Sodium than Baked Potato Skin.
• 5 ounces of Baked Potato Skin lack sufficient amounts of Selenium
• 5 ounces of Snacks, fruit leather, pieces lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have more Fiber and 4.3 times more Protein than Snacks, fruit leather, pieces.
• While 5 oz of Snacks, fruit leather, pieces contain 1.8 times more Energy, 26.8 times more Fat, 25 times more Saturated Fat, 12 times more Omega 3, 13.4 times more Omega 6, 1.8 times more Carbohydrate and 41.1 times more Sugars than Baked Potato Skin.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Snacks, fruit leather, pieces provide inadequate amounts of Fiber and Protein