Comparing Nutrients in 7 ounces Baked Potato Skin VS As Served In Restaurant Horchata

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Baked Potato Skin	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	13.5% 393kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	17.6% 23g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	25.6% 18.6g	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	4.24% 3.08g	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	% 3.25g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	41.3% 15.7g	0% 0g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	0.58% 0.093mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	2.6% 0.034mg	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% 43.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.8% 26.8mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	0.44% 0.004mg	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	175% 14mg	0.25% 0.02mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	0.86% 0.02mg	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	28.6% 200mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	33.4% 1137mg	2% 67.5mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.54% 94g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS As Served In Restaurant Horchata per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Skin versus 7 oz of As Served In Restaurant Horchata to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Skin vs As Served In Restaurant Horchata:

• 7 ounces of Baked Potato Skin have more Vitamin B1, more Vitamin B2, 65.2 times more Vitamin B3, more Vitamin B5 and 36.1 times more Vitamin B6 than As Served In Restaurant Horchata.
• 7 ounces of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Baked Potato Skin as well as As Served In Restaurant Horchata have insufficient amounts of Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Skin vs As Served In Restaurant Horchata:

• 7 ounces of Baked Potato Skin have 1.9 times more Calcium, 408.5 times more Copper, 704 times more Iron, 14.3 times more Magnesium, 61.6 times more Manganese, 6.7 times more Phosphorus, 16.9 times more Potassium and 8.2 times more Zinc than As Served In Restaurant Horchata.
• While 7 oz of As Served In Restaurant Horchata contain 1.8 times more Water than Baked Potato Skin.
• 7 ounces of As Served In Restaurant Horchata lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Baked Potato Skin as well as As Served In Restaurant Horchata lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Skin have 3.7 times more Energy, 4 times more Carbohydrate, more Fiber and 8.9 times more Protein than As Served In Restaurant Horchata.
• While 7 oz of As Served In Restaurant Horchata contain 6.7 times more Sugars than Baked Potato Skin.
• 7 ounces of As Served In Restaurant Horchata provide inadequate amounts of Energy, Fiber and Protein