Comparing Nutrients in 100 grams Baked Potato Skin VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Baked Potato Skin	Dried Pilinuts	Recommended Dietary Allowance
Energy	6.83% 198kcal	24.8% 719kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	82% 79.6g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	97% 31g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	44.7% 7.6g	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	3.06% 3.98g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	NA	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	NA	38g per day for Men 19-50 years
Protein	7.66% 4.3g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	7.15% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	3.24% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	8.85% 0.12mg	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	15% 60μg	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	15% 13.5mg	0.67% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Dried Pilinuts	Recommended Dietary Allowance
Calcium	3.4% 34mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	106% 0.96mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	101% 2.3mg	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	82% 575mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.075% 2.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Dried Pilinuts per 100 g

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

Lets compare vitamin content per 100 grams of Baked Potato Skin vs Dried Pilinuts:

• 100 grams of Baked Potato Skin have 5.9 times more Vitamin B3, 1.8 times more Vitamin B5, 5.3 times more Vitamin B6 and 22.5 times more Vitamin C than Dried Pilinuts.
• While 100 g of Dried Pilinuts contain 7.5 times more Vitamin B1 and 2.7 times more Vitamin B9 than Baked Potato Skin.
• Both Baked Potato Skin and Dried Pilinuts provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Dried Pilinuts have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Baked Potato Skin vs Dried Pilinuts:

• 100 grams of Baked Potato Skin have 2 times more Iron than Dried Pilinuts.
• While 100 g of Dried Pilinuts contain 4.3 times more Calcium, 7 times more Magnesium, 3.8 times more Manganese, 5.7 times more Phosphorus and 6.1 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Dried Pilinuts contain similar levels of Copper and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Skin have 11.6 times more Carbohydrate than Dried Pilinuts.
• While 100 g of Dried Pilinuts contain 3.6 times more Energy, 795.5 times more Fat, 1199.4 times more Saturated Fat, 237.7 times more Omega 6 and 2.5 times more Protein than Baked Potato Skin.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 6