Comparing Nutrients in 5 ounces Baked Potato Skin VS Snacks, tortilla chips, plain, white corn, salted

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%

Macro Nutrients

	Baked Potato Skin	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Energy	9.68% 281kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	30.2% 29.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	20.5% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	87.7% 15g	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	74% 96g	130g per day for Men 19-50 years
Sugars	2.74% 2g	1.53% 1.1g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	29.5% 11g	20% 7.65g	38g per day for Men 19-50 years
Protein	11% 6.1g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	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	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	7.42% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	19.5% 0.25mg	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	21.3% 0.51μg	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	33.4% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	24.7% 29.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Calcium	4.8% 48mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	15.3% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.84% 73.6μg	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	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	24% 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	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	31% 465mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	17.8% 1.96mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.1% 3.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Snacks, tortilla chips, plain, white corn, salted per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Snacks, tortilla chips, plain, white corn, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Snacks, tortilla chips, plain, white corn, salted:

• 5 ounces of Baked Potato Skin have 1.5 times more Vitamin B2, 3.7 times more Vitamin B3, 2.9 times more Vitamin B5, 3.4 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Snacks, tortilla chips, plain, white corn, salted.
• While 5 oz of Snacks, tortilla chips, plain, white corn, salted contain more Vitamin B12, 88.3 times more Vitamin E and 12.3 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, tortilla chips, plain, white corn, salted provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 5 ounces of Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Snacks, tortilla chips, plain, white corn, salted:

• 5 ounces of Baked Potato Skin have 8.4 times more Copper, 4.6 times more Iron, 1.6 times more Manganese and 3.1 times more Potassium than Snacks, tortilla chips, plain, white corn, salted.
• While 5 oz of Snacks, tortilla chips, plain, white corn, salted contain 3.1 times more Calcium, 2 times more Magnesium, 2.2 times more Phosphorus, 6.3 times more Selenium, 15.6 times more Sodium and 2.8 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 1.5 times more Fiber than Snacks, tortilla chips, plain, white corn, salted.
• While 5 oz of Snacks, tortilla chips, plain, white corn, salted contain 2.4 times more Energy, 206.8 times more Fat, 108.1 times more Saturated Fat, 23.1 times more Omega 3, 328.8 times more Omega 6, 1.5 times more Carbohydrate and 1.7 times more Protein than Baked Potato Skin.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6