Comparing Nutrients in 7 ounces Baked Potato Skin VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Baked Potato Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	13.5% 393kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	37.7% 36.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	8.9% 2.84g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	45.3% 7.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	100% 131g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	2.8% 2.04g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	41.3% 15.7g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	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	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	77.4% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	82.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	9.16% 0.12mg	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	76% 304μg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	28% 0.25mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	45.5% 1.05mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	33.4% 1137mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	125% 1879mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	2.54% 94g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Skin versus 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Skin vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 7 ounces of Baked Potato Skin have 1.2 times more Vitamin B5 and 10.2 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 6.8 times more Vitamin B1, 4.8 times more Vitamin B2, 2.2 times more Vitamin B3, 7 times more Vitamin B9, 92 times more Vitamin E and 16.3 times more Vitamin K than Baked Potato Skin.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Baked Potato Skin vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 7 ounces of Baked Potato Skin have 6.4 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium and 3.4 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 2.2 times more Calcium, 1.5 times more Phosphorus, 5.7 times more Selenium, 45.1 times more Sodium and 2 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain similar levels of Manganese per seven ounces.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Skin have 3.3 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 2.4 times more Energy, 184.2 times more Fat, 55.1 times more Saturated Fat, 43.9 times more Omega 3, 121.3 times more Omega 6, 1.4 times more Carbohydrate and 2.2 times more Protein than Baked Potato Skin.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6