Comparing Nutrients in 7 ounces Baked Potato Skin VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Baked Potato Skin	Dried Pilinuts	Recommended Dietary Allowance
Energy	13.5% 393kcal	49.2% 1427kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	163% 158g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	193% 62g	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	88.8% 15g	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	6.08% 7.9g	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	NA	38g per day for Men 19-50 years
Protein	15.2% 8.5g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	17.6% 0.23mg	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	29.8% 119μg	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	29.8% 26.8mg	1.32% 1.2mg	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	Dried Pilinuts	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	211% 1.9mg	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	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	200% 4.6mg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	33.4% 1137mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	2.54% 94g	0.15% 5.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Dried Pilinuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Skin versus 7 oz of Dried Pilinuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Skin vs Dried Pilinuts:

• 7 ounces of Baked Potato Skin have 5.9 times more Vitamin B3, 1.8 times more Vitamin B5, 5.3 times more Vitamin B6 and 22.5 times more Vitamin C than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 7.5 times more Vitamin B1 and 2.7 times more Vitamin B9 than Baked Potato Skin.
• Both Baked Potato Skin and Dried Pilinuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Dried Pilinuts have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Skin vs Dried Pilinuts:

• 7 ounces of Baked Potato Skin have 2 times more Iron than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 4.3 times more Calcium, 7 times more Magnesium, 3.8 times more Manganese, 5.7 times more Phosphorus and 6.1 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Dried Pilinuts contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Skin have 11.6 times more Carbohydrate than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 3.6 times more Energy, 795.5 times more Fat, 1199.4 times more Saturated Fat, 237.7 times more Omega 6 and 2.5 times more Protein than Baked Potato Skin.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 6