Comparing Nutrients in 7 ounces Snack, Pretzel, hard chocolate coated VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Baked Potato Skin	Recommended Dietary Allowance
Energy	32% 927kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	53.4% 17g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	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	107% 139g	70.3% 91g	130g per day for Men 19-50 years
Sugars	106% 77g	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	18.3% 6.95g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	25% 14g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.76mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	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	36.7% 147μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.5% 0.64μg	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	8.2% 1.23mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Baked Potato Skin	Recommended Dietary Allowance
Calcium	28% 280mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	180% 1.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4.17μg	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	63% 5.04mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	36.3% 254mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	65.4% 980mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.16% 6.07g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Snack, Pretzel, hard chocolate coated VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Snack, Pretzel, hard chocolate coated 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 Snack, Pretzel, hard chocolate coated vs Baked Potato Skin:

• 7 ounces of Snack, Pretzel, hard chocolate coated have 25 times more Vitamin A, 3 times more Vitamin B1, 3 times more Vitamin B2, 3.4 times more Vitamin B9, more Vitamin B12, 15.5 times more Vitamin E and 6.5 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 19.8 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• 7 ounces of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K
• Both Snack, Pretzel, hard chocolate coated as well as Baked Potato Skin have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snack, Pretzel, hard chocolate coated vs Baked Potato Skin:

• 7 ounces of Snack, Pretzel, hard chocolate coated have 4.1 times more Calcium, 1.3 times more Phosphorus, 20.7 times more Selenium, 23.5 times more Sodium and 2.7 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.1 times more Copper, 2.8 times more Iron, 1.4 times more Manganese and 2.9 times more Potassium than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Baked Potato Skin contain similar levels of Magnesium per seven ounces.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snack, Pretzel, hard chocolate coated have 2.4 times more Energy, 176.4 times more Fat, 331.2 times more Saturated Fat, 29.8 times more Omega 3, 78.8 times more Omega 6, 1.5 times more Carbohydrate, 27.7 times more Sugars and 1.6 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.3 times more Fiber than Snack, Pretzel, hard chocolate coated.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6