Comparing Nutrients in 5 ounces Baked Potato Skin VS Snacks, potato chips, barbecue-flavor

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, potato chips, barbecue-flavor	5%	53%	42%

Macro Nutrients

	Baked Potato Skin	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Energy	9.68% 281kcal	24% 690kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	26.2% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	99% 17g	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	61% 79.3g	130g per day for Men 19-50 years
Sugars	2.74% 2g	10.7% 7.75g	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	16.5% 9.23g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	41% 0.53mg	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	22.7% 91μg	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	98% 88.5mg	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	41.8% 6.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	39% 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	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	23.7% 0.55mg	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	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	49.4% 1681mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	51.5% 773mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.095% 3.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Snacks, potato chips, barbecue-flavor per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Snacks, potato chips, barbecue-flavor:

• 5 ounces of Baked Potato Skin have 1.6 times more Vitamin B6 than Snacks, potato chips, barbecue-flavor.
• While 5 oz of Snacks, potato chips, barbecue-flavor contain 20 times more Vitamin A, 1.8 times more Vitamin B1, 1.6 times more Vitamin B3, 2.9 times more Vitamin B9, 4.6 times more Vitamin C, 110.5 times more Vitamin E and 9.5 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, potato chips, barbecue-flavor provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Baked Potato Skin as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Snacks, potato chips, barbecue-flavor:

• 5 ounces of Baked Potato Skin have 3.3 times more Copper, 5.2 times more Iron and 1.6 times more Manganese than Snacks, potato chips, barbecue-flavor.
• While 5 oz of Snacks, potato chips, barbecue-flavor contain 1.3 times more Magnesium, 1.4 times more Phosphorus, 2.1 times more Potassium, 26 times more Sodium and 2 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, potato chips, barbecue-flavor contain similar levels of Calcium per five ounces.
• Both Baked Potato Skin as well as Snacks, potato chips, barbecue-flavor lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have 2.1 times more Fiber than Snacks, potato chips, barbecue-flavor.
• While 5 oz of Snacks, potato chips, barbecue-flavor contain 2.5 times more Energy, 310.6 times more Fat, 153.9 times more Saturated Fat, 29.6 times more Omega 3, 371.5 times more Omega 6, 3.9 times more Sugars and 1.5 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, potato chips, barbecue-flavor offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6