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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Baked Potato Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	13.5% 393kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	35.4% 34.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	35.4% 6.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	99% 128g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	2.27% 1.65g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	41.3% 15.7g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	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	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	70.7% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	12.2% 0.16mg	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	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	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	30.6% 0.28mg	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	110% 8.83mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	48.2% 1.1mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	33.4% 1137mg	9.8% 333mg	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	157% 2356mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	2.54% 94g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan 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, Parmesan 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, Parmesan:

• 7 ounces of Baked Potato Skin have 1.5 times more Vitamin B5 and 7.7 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 6.9 times more Vitamin B1, 4.4 times more Vitamin B2 and 1.9 times more Vitamin B3 than Baked Potato Skin.

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

• 7 ounces of Baked Potato Skin have 5.9 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium and 3.4 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 3 times more Calcium, 2 times more Phosphorus, 56.5 times more Sodium and 2.7 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Skin have 2.3 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 2.3 times more Energy, 172.9 times more Fat, 100.5 times more Saturated Fat, 37.6 times more Omega 3, 94.8 times more Omega 6, 1.4 times more Carbohydrate and 2.6 times more Protein than Baked Potato Skin.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6