Comparing Nutrients in 7 ounces Baked Potato Skin VS Snacks, popcorn, cakes

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, popcorn, cakes	10%	7%	83%

Macro Nutrients

	Baked Potato Skin	Snacks, popcorn, cakes	Recommended Dietary Allowance
Energy	13.5% 393kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	6.34% 6.15g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	15.3% 2.6g	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	122% 159g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	1.97% 1.43g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	34.4% 19.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Snacks, popcorn, cakes	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	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	74.5% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	27.6% 0.36mg	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	8.93% 35.7μg	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	0% 0mg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Snacks, popcorn, cakes	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	125% 1.13mg	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	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	75% 316mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	85% 1.95mg	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	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	33.4% 1137mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	38% 572mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	2.54% 94g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Snacks, popcorn, cakes per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Potato Skin vs Snacks, popcorn, cakes:

• 7 ounces of Baked Potato Skin have 1.6 times more Vitamin B1, 2 times more Vitamin B5, 3.4 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, cakes.
• While 7 oz of Snacks, popcorn, cakes contain 1.7 times more Vitamin B2 and 2 times more Vitamin B3 than Baked Potato Skin.
• 7 ounces of Snacks, popcorn, cakes have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Snacks, popcorn, cakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Skin vs Snacks, popcorn, cakes:

• 7 ounces of Baked Potato Skin have 3.8 times more Calcium, 1.4 times more Copper, 3.8 times more Iron and 1.8 times more Potassium than Snacks, popcorn, cakes.
• While 7 oz of Snacks, popcorn, cakes contain 3.7 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus, 14.1 times more Selenium, 13.7 times more Sodium and 8.1 times more Zinc than Baked Potato Skin.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Snacks, popcorn, cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Skin have 2.7 times more Fiber than Snacks, popcorn, cakes.
• While 7 oz of Snacks, popcorn, cakes contain 1.9 times more Energy, 31 times more Fat, 4 times more Omega 3, 40.9 times more Omega 6, 1.7 times more Carbohydrate and 2.3 times more Protein than Baked Potato Skin.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6