Comparing Nutrients in 7 ounces Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	16%	5%	79%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Baked Potato Skin	Recommended Dietary Allowance
Energy	19% 546kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	3.83% 2.78g	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	12% 4.56g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	37.2% 21g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	94% 1.2mg	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	11% 43.7μg	11% 43.7μg	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	0% 0mg	29.8% 26.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Baked Potato Skin	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	180% 1.62mg	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	33.7% 2.7mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	53% 1.22mg	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	27.2% 191mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	70.6% 1060mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	1.75% 64.7g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) vs Baked Potato Skin:

• 7 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have 1.3 times more Vitamin B1 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.4 times more Vitamin B5, 12 times more Vitamin B6 and more Vitamin C than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) and Baked Potato Skin provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have insufficient amounts of Vitamin C
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) as well as Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) vs Baked Potato Skin:

• 7 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have 25.4 times more Sodium and 1.8 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.9 times more Calcium, 5 times more Copper, 5.2 times more Iron, 1.5 times more Magnesium and 5.7 times more Potassium than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) and Baked Potato Skin contain similar levels of Manganese and Phosphorus per seven ounces.
• 7 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have 1.4 times more Energy, 3.6 times more Omega 3, 20.6 times more Omega 6 and 2.4 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.4 times more Fiber than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) and Baked Potato Skin offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6