Comparing Nutrients in 7 ounces Pie, apple, commercially prepared, unenriched flour VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	Baked Potato Skin	Recommended Dietary Allowance
Energy	16.2% 470kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	23.5% 7.54g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	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	52% 67.5g	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	8.36% 3.18g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.72% 0.24mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	2% 7.94μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	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

	Pie, apple, commercially prepared, unenriched flour	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	30% 2.4mg	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	15.7% 0.36mg	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	6.8% 47.6mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	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	35% 528mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, unenriched flour VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, apple, commercially prepared, unenriched flour 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 Pie, apple, commercially prepared, unenriched flour vs Baked Potato Skin:

• 7 ounces of Pie, apple, commercially prepared, unenriched flour have 29 times more Vitamin A and 1.5 times more Vitamin B2 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.7 times more Vitamin B3, 7.2 times more Vitamin B5, 16.2 times more Vitamin B6, 5.5 times more Vitamin B9 and 4.2 times more Vitamin C than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Baked Potato Skin provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Pie, apple, commercially prepared, unenriched flour as well as Baked Potato Skin have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pie, apple, commercially prepared, unenriched flour vs Baked Potato Skin:

• 7 ounces of Pie, apple, commercially prepared, unenriched flour have 12.7 times more Sodium than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.1 times more Calcium, 17.8 times more Copper, 5.8 times more Iron, 6.1 times more Magnesium, 3.4 times more Manganese, 4.2 times more Phosphorus, 8.8 times more Potassium and 3.1 times more Zinc than Pie, apple, commercially prepared, unenriched flour.
• 7 ounces of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, apple, commercially prepared, unenriched flour have 110 times more Fat, 146 times more Saturated Fat, 12.3 times more Omega 3 and 64.6 times more Omega 6 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.4 times more Carbohydrate, 4.9 times more Fiber and 2.3 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Baked Potato Skin offer comparable quantities of Energy per seven ounces.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6