Comparing Nutrients in 5 ounces Baked Potato Skin VS Snacks, granola bars, hard, almond

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Baked Potato Skin	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	9.68% 281kcal	24% 702kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	37.3% 36g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	55.4% 17.7g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	30.5% 5.2g	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	67.6% 88g	130g per day for Men 19-50 years
Sugars	2.74% 2g	NA	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	18% 6.8g	38g per day for Men 19-50 years
Protein	11% 6.1g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	5.12% 0.067mg	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	4.25% 17μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.54% 45.4mg	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	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	84% 1.93mg	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	46% 323mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Snacks, granola bars, hard, almond per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Snacks, granola bars, hard, almond to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Snacks, granola bars, hard, almond:

• 5 ounces of Baked Potato Skin have 1.5 times more Vitamin B2, 5 times more Vitamin B3, 1.8 times more Vitamin B5, 13.1 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• While 5 oz of Snacks, granola bars, hard, almond contain 2.3 times more Vitamin B1 than Baked Potato Skin.
• 5 ounces of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Snacks, granola bars, hard, almond:

• 5 ounces of Baked Potato Skin have 6.4 times more Copper, 2.8 times more Iron and 2.1 times more Potassium than Snacks, granola bars, hard, almond.
• While 5 oz of Snacks, granola bars, hard, almond contain 1.9 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 21.4 times more Selenium, 12.2 times more Sodium and 3.2 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, granola bars, hard, almond contain similar levels of Calcium 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 1.6 times more Fiber than Snacks, granola bars, hard, almond.
• While 5 oz of Snacks, granola bars, hard, almond contain 2.5 times more Energy, 255 times more Fat, 481.2 times more Saturated Fat, 10 times more Omega 3, 114.4 times more Omega 6, 1.3 times more Carbohydrate and 1.8 times more Protein than Baked Potato Skin.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6