Comparing Nutrients in 7 ounces Bananas VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Bananas	Baked Potato Skin	Recommended Dietary Allowance
Energy	6.1% 177kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	35% 45.3g	70.3% 91g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	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	13.3% 9.62g	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	% 9.9g	NA	g per day for Men 19-50 years
Sucrose	% 4.74g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Bananas	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	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	19% 17.3mg	29.8% 26.8mg	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	1.32% 0.2mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	180% 1.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	6.45% 0.52mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	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	6.24% 43.7mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4% 149g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Bananas 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 Bananas vs Baked Potato Skin:

• 7 oz of Baked Potato Skin contain 3.9 times more Vitamin B1, 1.5 times more Vitamin B2, 4.6 times more Vitamin B3, 2.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Bananas.
• Both Bananas and Baked Potato Skin provide similar amounts of Vitamin B9 per seven ounces.
• Both Raw Bananas as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Bananas vs Baked Potato Skin:

• 7 ounces of Bananas have 1.6 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 6.8 times more Calcium, 10.5 times more Copper, 27.1 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, 4.6 times more Phosphorus, 1.6 times more Potassium and 3.3 times more Zinc than Raw Bananas.
• 7 ounces of Bananas lack sufficient amounts of Calcium and Zinc
• Both Raw Bananas as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bananas have 8.7 times more Sugars than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.2 times more Energy, 2 times more Carbohydrate, 3 times more Fiber and 3.9 times more Protein than Raw Bananas.
• 7 ounces of Bananas provide inadequate amounts of Protein
• Both Raw Bananas as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.