Comparing Nutrients in 7 ounces Baked Potato Skin VS Snacks, tortilla chips, taco-flavor

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, tortilla chips, taco-flavor	6%	43%	51%

Macro Nutrients

	Baked Potato Skin	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Energy	13.5% 393kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	37.6% 6.4g	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	96% 125g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	9.92% 89.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	24.8% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	45.3% 0.59mg	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	10.4% 41.7μg	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	2% 1.8mg	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	Snacks, tortilla chips, taco-flavor	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	30.8% 308mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	41% 0.37mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	38% 0.88mg	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	67.8% 474mg	700mg per day for Men 19-50 years
Potassium	33.4% 1137mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	104% 1562mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	23% 2.52mg	11mg per day for Men 19-50 years
Water	2.54% 94g	0.086% 3.18g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Snacks, tortilla chips, taco-flavor per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Skin versus 7 oz of Snacks, tortilla chips, taco-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Skin vs Snacks, tortilla chips, taco-flavor:

• 7 ounces of Baked Potato Skin have 1.5 times more Vitamin B3, 3 times more Vitamin B5, 2.1 times more Vitamin B6 and 15 times more Vitamin C than Snacks, tortilla chips, taco-flavor.
• While 7 oz of Snacks, tortilla chips, taco-flavor contain 45 times more Vitamin A, 2 times more Vitamin B1 and 1.9 times more Vitamin B2 than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, tortilla chips, taco-flavor provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A
• 7 ounces of Snacks, tortilla chips, taco-flavor have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Snacks, tortilla chips, taco-flavor have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Skin vs Snacks, tortilla chips, taco-flavor:

• 7 ounces of Baked Potato Skin have 4.4 times more Copper, 3.5 times more Iron, 1.4 times more Manganese and 2.6 times more Potassium than Snacks, tortilla chips, taco-flavor.
• While 7 oz of Snacks, tortilla chips, taco-flavor contain 4.6 times more Calcium, 2 times more Magnesium, 2.4 times more Phosphorus, 9.6 times more Selenium, 37.5 times more Sodium and 2.6 times more Zinc than Baked Potato Skin.
• 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 1.5 times more Fiber than Snacks, tortilla chips, taco-flavor.
• While 7 oz of Snacks, tortilla chips, taco-flavor contain 2.4 times more Energy, 242 times more Fat, 178.5 times more Saturated Fat, 14 times more Omega 3, 100.6 times more Omega 6, 1.4 times more Carbohydrate and 1.8 times more Protein than Baked Potato Skin.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6