Comparing Nutrients in 7 ounces Cherries, tart, dried, sweetened VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cherries, tart, dried, sweetened	Baked Potato Skin	Recommended Dietary Allowance
Energy	22.8% 661kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	123% 160g	70.3% 91g	130g per day for Men 19-50 years
Sugars	184% 133g	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	13% 4.96g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	31% 280μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	5.46% 22μg	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	42.6% 38.3mg	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	2.25% 0.34mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Baked Potato Skin	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	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	17% 1.35mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	10.2% 71.4mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.89% 33g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, tart, dried, sweetened 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 Cherries, tart, dried, sweetened vs Baked Potato Skin:

• 7 ounces of Cherries, tart, dried, sweetened have 141 times more Vitamin A, 1.4 times more Vitamin C and 3 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.1 times more Vitamin B1, 3.5 times more Vitamin B3, 6.1 times more Vitamin B6 and 2 times more Vitamin B9 than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Baked Potato Skin provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin K
• Both Cherries, tart, dried, sweetened as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cherries, tart, dried, sweetened vs Baked Potato Skin:

• 7 oz of Baked Potato Skin contain 3.6 times more Copper, 10.4 times more Iron, 2 times more Magnesium, 2.8 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Baked Potato Skin contain similar levels of Calcium per seven ounces.
• Both Cherries, tart, dried, sweetened as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, tart, dried, sweetened have 1.7 times more Energy, 9.2 times more Omega 3, 1.7 times more Carbohydrate and 48 times more Sugars than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.2 times more Fiber and 3.4 times more Protein than Cherries, tart, dried, sweetened .
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Cherries, tart, dried, sweetened as well as Baked Potato Skin provide inadequate amounts of Omega 6 in seven ounces.