Comparing Nutrients in 7 ounces Oven-heated Frozen Potato Puffs VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Baked Potato Skin	Recommended Dietary Allowance
Energy	13% 381kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	18.5% 18g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	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	41.7% 54g	70.3% 91g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	7.55% 4.23g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	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	11.4% 0.14mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	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	11.4% 45.6μg	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	8.8% 7.94mg	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	3.44% 0.52mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	180% 1.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.5μg	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	14.4% 1.15mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	24% 167mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	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	61.3% 919mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Potato Puffs VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Oven-heated Frozen Potato Puffs 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 Oven-heated Frozen Potato Puffs vs Baked Potato Skin:

• 7 ounces of Oven-heated Frozen Potato Puffs have 2.2 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2.7 times more Vitamin B5, 5.1 times more Vitamin B6 and 3.4 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Baked Potato Skin provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Oven-heated Frozen Potato Puffs 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 Oven-heated Frozen Potato Puffs vs Baked Potato Skin:

• 7 ounces of Oven-heated Frozen Potato Puffs have 22 times more Sodium than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.4 times more Calcium, 10.3 times more Copper, 12.1 times more Iron, 2.5 times more Magnesium, 4.9 times more Manganese, 2 times more Potassium and 1.6 times more Zinc than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Baked Potato Skin contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Oven-heated Frozen Potato Puffs as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Potato Puffs have 90.5 times more Fat, 63.7 times more Saturated Fat, 20.6 times more Omega 3 and 67 times more Omega 6 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.7 times more Carbohydrate, 4 times more Fiber and 2 times more Protein than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs 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