Comparing Nutrients in 7 ounces Dill Pickled Cucumber VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dill Pickled Cucumber	14%	19%	67%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Dill Pickled Cucumber	Baked Potato Skin	Recommended Dietary Allowance
Energy	0.82% 24kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	3.68% 4.8g	70.3% 91g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	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	1.5% 1.1g	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	% 1.03g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Dill Pickled Cucumber	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.35% 0.22mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	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	3.97% 16μg	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	5.07% 4.56mg	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	0.4% 0.06mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.6% 34.3μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Pickled Cucumber	Baked Potato Skin	Recommended Dietary Allowance
Calcium	11.3% 113mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	6.17% 0.056mg	180% 1.62mg	0.9mg per day for Men 19-50 years
Fluoride	1.5% 59.7μg	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	3.3% 14mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	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	4.54% 31.8mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	107% 1605mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	5.06% 187g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Dill Pickled Cucumber VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Dill Pickled Cucumber 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 Dill Pickled Cucumber vs Baked Potato Skin:

• 7 ounces of Dill Pickled Cucumber have 10.2 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.7 times more Vitamin B1, 1.9 times more Vitamin B2, 28.1 times more Vitamin B3, 4.3 times more Vitamin B5, 17.5 times more Vitamin B6, 2.8 times more Vitamin B9 and 5.9 times more Vitamin C than Dill Pickled Cucumber.
• 7 ounces of Dill Pickled Cucumber have insufficient amounts of Vitamin B3
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Dill Pickled Cucumber as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Dill Pickled Cucumber vs Baked Potato Skin:

• 7 ounces of Dill Pickled Cucumber have 1.7 times more Calcium, 38.5 times more Sodium and 2 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 29.2 times more Copper, 27.1 times more Iron, 6.1 times more Magnesium, 9.9 times more Manganese, 6.3 times more Phosphorus, 4.9 times more Potassium and 4.9 times more Zinc than Dill Pickled Cucumber.
• 7 ounces of Dill Pickled Cucumber lack sufficient amounts of Magnesium and Zinc
• Both Dill Pickled Cucumber as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dill Pickled Cucumber have 7 times more Omega 3 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 16.5 times more Energy, 19.1 times more Carbohydrate, 7.9 times more Fiber and 8.6 times more Protein than Dill Pickled Cucumber.
• 7 ounces of Dill Pickled Cucumber provide inadequate amounts of Energy, Carbohydrate and Protein
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Dill Pickled Cucumber as well as Baked Potato Skin provide inadequate amounts of Omega 6 in seven ounces.