Comparing Nutrients in 7 ounces Baked Potato Skin VS Puddings, vanilla, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Baked Potato Skin	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	13.5% 393kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	34.5% 45g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	46.5% 33.7g	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	% 30g	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	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Puddings, vanilla, ready-to-eat	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	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	0.71% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	2.9% 0.038mg	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	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.8% 26.8mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	3.97% 0.036mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	0.95% 0.022mg	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	11.6% 81.4mg	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	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	22.8% 341mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.54% 94g	3.84% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Puddings, vanilla, ready-to-eat per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Skin versus 7 oz of Puddings, vanilla, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Skin vs Puddings, vanilla, ready-to-eat:

• 7 ounces of Baked Potato Skin have 6.4 times more Vitamin B1, 1.5 times more Vitamin B2, 53.8 times more Vitamin B3, 5.6 times more Vitamin B5, 32.3 times more Vitamin B6, 11 times more Vitamin B9 and 67.5 times more Vitamin C than Puddings, vanilla, ready-to-eat.
• While 7 oz of Puddings, vanilla, ready-to-eat contain more Vitamin B12 and 7.5 times more Vitamin E than Baked Potato Skin.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin E
• 7 ounces of Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Skin vs Puddings, vanilla, ready-to-eat:

• 7 ounces of Baked Potato Skin have 45.4 times more Copper, 78.2 times more Iron, 10.8 times more Magnesium, 56 times more Manganese, 2.5 times more Phosphorus, 8.8 times more Potassium and 3.1 times more Zinc than Puddings, vanilla, ready-to-eat.
• While 7 oz of Puddings, vanilla, ready-to-eat contain 1.4 times more Calcium and 8.2 times more Sodium than Baked Potato Skin.
• 7 ounces of Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Baked Potato Skin as well as Puddings, vanilla, ready-to-eat lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Skin have 1.5 times more Energy, 2 times more Carbohydrate, more Fiber and 3 times more Protein than Puddings, vanilla, ready-to-eat.
• While 7 oz of Puddings, vanilla, ready-to-eat contain 37.8 times more Fat, 39.1 times more Saturated Fat and 12.1 times more Sugars than Baked Potato Skin.
• 7 ounces of Puddings, vanilla, ready-to-eat provide inadequate amounts of Fiber
• Both Baked Potato Skin as well as Puddings, vanilla, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.