Comparing Nutrients in 7 ounces Baked Potato Skin VS Cake, yellow, light, dry mix

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cake, yellow, light, dry mix	5%	12%	83%

Macro Nutrients

	Baked Potato Skin	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Energy	13.5% 393kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	8.48% 2.7g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	8.8% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	128% 167g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	NA	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	41.3% 15.7g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	16.7% 9.33g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	3.97% 0.052mg	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	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.1% 0.22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.8% 26.8mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	30.8% 308mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	14% 0.13mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	19.7% 0.45mg	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	92% 643mg	700mg per day for Men 19-50 years
Potassium	33.4% 1137mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	80% 1199mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	2.54% 94g	0.17% 6.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cake, yellow, light, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Skin versus 7 oz of Cake, yellow, light, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Skin vs Cake, yellow, light, dry mix:

• 7 ounces of Baked Potato Skin have 2 times more Vitamin B3, 2.6 times more Vitamin B5, 23.6 times more Vitamin B6 and more Vitamin C than Cake, yellow, light, dry mix.
• While 7 oz of Cake, yellow, light, dry mix contain 1.4 times more Vitamin B1, 2 times more Vitamin B2, 3.5 times more Vitamin B9 and more Vitamin B12 than Baked Potato Skin.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin B12
• 7 ounces of Cake, yellow, light, dry mix have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Cake, yellow, light, dry mix have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Skin vs Cake, yellow, light, dry mix:

• 7 ounces of Baked Potato Skin have 13 times more Copper, 5.4 times more Iron, 4.3 times more Magnesium, 2.7 times more Manganese, 8.8 times more Potassium and 1.5 times more Zinc than Cake, yellow, light, dry mix.
• While 7 oz of Cake, yellow, light, dry mix contain 4.6 times more Calcium, 3.2 times more Phosphorus, 4.4 times more Selenium and 28.8 times more Sodium than Baked Potato Skin.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Cake, yellow, light, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Skin have 6.1 times more Fiber than Cake, yellow, light, dry mix.
• While 7 oz of Cake, yellow, light, dry mix contain 2 times more Energy, 55 times more Fat, 52.6 times more Saturated Fat, 4.2 times more Omega 3, 23.6 times more Omega 6 and 1.8 times more Carbohydrate than Baked Potato Skin.
• Both Baked Potato Skin and Cake, yellow, light, dry mix offer comparable quantities of Protein per seven ounces.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6