Comparing Nutrients in 7 ounces Syrups, corn, light VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Syrups, corn, light	Baked Potato Skin	Recommended Dietary Allowance
Energy	19.4% 562kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	117% 152g	70.3% 91g	130g per day for Men 19-50 years
Sugars	210% 152g	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	0% 0g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	0% 0g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, light	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	9.76% 0.12mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, light	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	0.058% 2mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	8.2% 123mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	1.22% 45.3g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Syrups, corn, light VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Syrups, corn, light 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 Syrups, corn, light vs Baked Potato Skin:

• 7 oz of Baked Potato Skin contain 2.1 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Syrups, corn, light.
• 7 ounces of Syrups, corn, light have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Syrups, corn, light as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Syrups, corn, light vs Baked Potato Skin:

• 7 ounces of Syrups, corn, light have 3 times more Sodium than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.6 times more Calcium, more Copper, more Iron, 43 times more Magnesium, more Manganese, more Phosphorus and 573 times more Potassium than Syrups, corn, light.
• Both Syrups, corn, light and Baked Potato Skin contain similar levels of Zinc per seven ounces.
• 7 ounces of Syrups, corn, light lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Syrups, corn, light as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Syrups, corn, light have 1.4 times more Energy, 1.7 times more Carbohydrate and 54.8 times more Sugars than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain more Fiber and more Protein than Syrups, corn, light.
• 7 ounces of Syrups, corn, light provide inadequate amounts of Fiber and Protein
• Both Syrups, corn, light as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.