Comparing Nutrients in 100 grams Baked Potato Skin VS Unsweetened Rice Milk

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	Baked Potato Skin	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	6.83% 198kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	7.05% 9.17g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	7.3% 5.3g	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	20.8% 7.9g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	7.66% 4.3g	0.5% 0.28g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	7% 63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	3% 0.039mg	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	5.5% 22μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.3% 0.63μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	7% 42IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.04mg	3.13% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	3.4% 34mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	4.1% 0.037mg	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	88% 7.04mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	12.3% 0.28mg	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	14.4% 101mg	8% 56mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	2.6% 39mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Unsweetened Rice Milk per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Skin versus 100 g of Unsweetened Rice Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Skin vs Unsweetened Rice Milk:

• 100 grams of Baked Potato Skin have 4.5 times more Vitamin B1, 7.9 times more Vitamin B3, 5.9 times more Vitamin B5, 15.7 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin C than Unsweetened Rice Milk.
• While 100 g of Unsweetened Rice Milk contain 63 times more Vitamin A, 1.3 times more Vitamin B2, more Vitamin B12, more Vitamin D and 11.8 times more Vitamin E than Baked Potato Skin.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 100 grams of Unsweetened Rice Milk have insufficient amounts of Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Unsweetened Rice Milk have insufficient amounts of Vitamin K in 100 grams.

Comparing minerals per 100 grams for Baked Potato Skin vs Unsweetened Rice Milk:

• 100 grams of Baked Potato Skin have 22.1 times more Copper, 35.2 times more Iron, 3.9 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus, 21.2 times more Potassium and 3.8 times more Zinc than Unsweetened Rice Milk.
• While 100 g of Unsweetened Rice Milk contain 3.5 times more Calcium, 3.1 times more Selenium, 1.9 times more Sodium and 1.9 times more Water than Baked Potato Skin.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium
• 100 grams of Unsweetened Rice Milk lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Skin have 4.2 times more Energy, 5 times more Carbohydrate, 26.3 times more Fiber and 15.3 times more Protein than Unsweetened Rice Milk.
• While 100 g of Unsweetened Rice Milk contain 3.8 times more Sugars than Baked Potato Skin.
• 100 grams of Unsweetened Rice Milk provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Potato Skin as well as Unsweetened Rice Milk provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.