Comparing Nutrients in 7 ounces Enriched Semolina VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Enriched Semolina	Baked Potato Skin	Recommended Dietary Allowance
Energy	24.6% 714kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	3.83% 2.78g	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	20.4% 7.74g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	45% 25g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.3% 12mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	94% 1.2mg	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	91% 363μg	11% 43.7μg	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	0% 0mg	29.8% 26.8mg	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	3.44% 0.52mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Baked Potato Skin	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	180% 1.62mg	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	108% 8.65mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	53% 1.22mg	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	38.6% 270mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	323% 177μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.68% 25g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Semolina VS Baked Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Enriched Semolina vs Baked Potato Skin:

• 7 ounces of Enriched Semolina have 6.6 times more Vitamin B1, 5.4 times more Vitamin B2, 2 times more Vitamin B3 and 8.3 times more Vitamin B9 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.5 times more Vitamin B5, 6 times more Vitamin B6 and more Vitamin C than Enriched Semolina.
• 7 ounces of Enriched Semolina have insufficient amounts of Vitamin C
• Both Enriched Semolina as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Enriched Semolina vs Baked Potato Skin:

• 7 ounces of Enriched Semolina have 1.3 times more Phosphorus, 127.7 times more Selenium and 2.1 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2 times more Calcium, 4.3 times more Copper, 1.6 times more Iron and 3.1 times more Potassium than Enriched Semolina.
• Both Enriched Semolina and Baked Potato Skin contain similar levels of Magnesium and Manganese per seven ounces.
• 7 ounces of Enriched Semolina lack sufficient amounts of Calcium
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enriched Semolina have 1.8 times more Energy, 3.7 times more Omega 3, 12.3 times more Omega 6, 1.6 times more Carbohydrate and 3 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2 times more Fiber than Enriched Semolina.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6