Comparing Nutrients in 7 ounces Snacks, granola bars, hard, almond VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Snacks, granola bars, hard, almond	Baked Potato Skin	Recommended Dietary Allowance
Energy	34% 982kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	77.6% 25g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	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	95% 123g	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	25% 9.53g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	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	5.95% 24μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Snacks, granola bars, hard, almond	Baked Potato Skin	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	62% 4.96mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	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	64.6% 452mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	16% 542mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, almond VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, granola bars, hard, almond 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 Snacks, granola bars, hard, almond vs Baked Potato Skin:

• 7 ounces of Snacks, granola bars, hard, almond have 2.3 times more Vitamin B1 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.5 times more Vitamin B2, 5 times more Vitamin B3, 1.8 times more Vitamin B5, 13.1 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• 7 ounces of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin C
• Both Snacks, granola bars, hard, almond as well as Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Snacks, granola bars, hard, almond vs Baked Potato Skin:

• 7 ounces of Snacks, granola bars, hard, almond have 1.9 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 21.4 times more Selenium, 12.2 times more Sodium and 3.2 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 6.4 times more Copper, 2.8 times more Iron and 2.1 times more Potassium than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Baked Potato Skin contain similar levels of Calcium per seven ounces.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, granola bars, hard, almond have 2.5 times more Energy, 255 times more Fat, 481.2 times more Saturated Fat, 10 times more Omega 3, 114.4 times more Omega 6, 1.3 times more Carbohydrate and 1.8 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.6 times more Fiber than Snacks, granola bars, hard, almond.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6