Comparing Nutrients in 5 ounces Baked Potato Skin VS Sun-dried Tomatoes, Packed In Oil

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Baked Potato Skin	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	9.68% 281kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	16.5% 2.8g	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	25.4% 33g	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	21.6% 8.22g	38g per day for Men 19-50 years
Protein	11% 6.1g	13% 7.17g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	22.8% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	41.8% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	34.8% 0.45mg	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	8.15% 32.6μg	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	160% 144mg	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	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	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	74.5% 0.67mg	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	47.5% 3.8mg	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	28.7% 0.66mg	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	28% 197mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	65.2% 2218mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.06% 76.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Sun-dried Tomatoes, Packed In Oil per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Sun-dried Tomatoes, Packed In Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Sun-dried Tomatoes, Packed In Oil:

• 5 ounces of Baked Potato Skin have 1.8 times more Vitamin B5 and 1.9 times more Vitamin B6 than Sun-dried Tomatoes, Packed In Oil.
• While 5 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain 64 times more Vitamin A, 1.6 times more Vitamin B1, 3.6 times more Vitamin B2 and 7.5 times more Vitamin C than Baked Potato Skin.
• Both Baked Potato Skin and Sun-dried Tomatoes, Packed In Oil provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Baked Potato Skin as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Sun-dried Tomatoes, Packed In Oil:

• 5 ounces of Baked Potato Skin have 1.7 times more Copper, 2.6 times more Iron and 1.3 times more Manganese than Sun-dried Tomatoes, Packed In Oil.
• While 5 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain 1.4 times more Calcium, 1.9 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium, 4.3 times more Selenium, 12.7 times more Sodium and 1.6 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 2 times more Carbohydrate and 1.4 times more Fiber than Sun-dried Tomatoes, Packed In Oil.
• While 5 oz of Sun-dried Tomatoes, Packed In Oil, Drained contain 140.8 times more Fat, 72.8 times more Saturated Fat, 7.8 times more Omega 3 and 61.9 times more Omega 6 than Baked Potato Skin.
• Both Baked Potato Skin and Sun-dried Tomatoes, Packed In Oil offer comparable quantities of Energy and Protein per five ounces.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6