Comparing Nutrients in 5 ounces Baked Potato Skin VS Snacks, popcorn, caramel-coated, with peanuts

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, popcorn, caramel-coated, with peanuts	6%	17%	77%

Macro Nutrients

	Baked Potato Skin	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Energy	9.68% 281kcal	19.6% 567kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	26.8% 4.55g	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	88% 114g	130g per day for Men 19-50 years
Sugars	2.74% 2g	88.7% 64.3g	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	14% 5.4g	38g per day for Men 19-50 years
Protein	11% 6.1g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Snacks, popcorn, caramel-coated, with peanuts	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	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	6.52% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	20% 0.26mg	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	5.67% 22.7μg	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	8.03% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Calcium	4.8% 48mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	46.8% 0.42mg	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	69.3% 5.54mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	47% 1.1mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	15% 503mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	16.7% 251mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.13% 4.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Snacks, popcorn, caramel-coated, with peanuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Snacks, popcorn, caramel-coated, with peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Snacks, popcorn, caramel-coated, with peanuts:

• 5 ounces of Baked Potato Skin have 2.4 times more Vitamin B1, 1.5 times more Vitamin B3, 3.7 times more Vitamin B5, 3.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, caramel-coated, with peanuts.
• While 5 oz of Snacks, popcorn, caramel-coated, with peanuts contain 21.3 times more Vitamin E and 2.3 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, popcorn, caramel-coated, with peanuts 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, popcorn, caramel-coated, with peanuts have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Snacks, popcorn, caramel-coated, with peanuts 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, popcorn, caramel-coated, with peanuts:

• 5 ounces of Baked Potato Skin have 2.8 times more Copper, 1.8 times more Iron and 1.6 times more Potassium than Snacks, popcorn, caramel-coated, with peanuts.
• While 5 oz of Snacks, popcorn, caramel-coated, with peanuts contain 1.9 times more Calcium, 1.9 times more Magnesium, 1.3 times more Phosphorus, 5.6 times more Selenium, 8.4 times more Sodium and 2.5 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, popcorn, caramel-coated, with peanuts 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 2.1 times more Fiber than Snacks, popcorn, caramel-coated, with peanuts.
• While 5 oz of Snacks, popcorn, caramel-coated, with peanuts contain 2 times more Energy, 78 times more Fat, 40 times more Saturated Fat, 6 times more Omega 3, 100.3 times more Omega 6, 1.8 times more Carbohydrate, 32.4 times more Sugars and 1.5 times more Protein than Baked Potato Skin.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6