Comparing Nutrients in 5 ounces Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Baked Potato Skin	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.38g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	8.8% 6.38g	2.74% 2g	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	0% 0g	29.5% 11g	38g per day for Men 19-50 years
Protein	0% 0g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.48% 1.2mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	67% 0.87mg	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	2.83% 11.3μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.8% 0.35μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	21.3% 19mg	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	18% 2.7mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	1.1% 0.01mg	129% 1.16mg	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	0% 0mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	NA	38% 0.87mg	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	0% 0mg	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.6% 134g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Baked Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored versus 5 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Baked Potato Skin:

• 5 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have 32 times more Vitamin A, more Vitamin B12 and 47.5 times more Vitamin E than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain more Vitamin B1, more Vitamin B2, 3.6 times more Vitamin B3, 7.3 times more Vitamin B6 and 2.8 times more Vitamin B9 than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Baked Potato Skin provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have insufficient amounts of Vitamin B1 and Vitamin B2
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Baked Potato Skin have insufficient amounts of Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Baked Potato Skin:

• 5 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have 2 times more Water than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 2 times more Calcium, 116.7 times more Copper, more Iron, 14.3 times more Magnesium, more Phosphorus, more Potassium and 1.5 times more Zinc than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• 5 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Baked Potato Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have 3.2 times more Sugars than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 11 times more Energy, 10.2 times more Carbohydrate, more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• 5 ounces of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide inadequate amounts of Energy, Fiber and Protein
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in five ounces.