Comparing Nutrients in 100 grams Baked Potato Skin VS Pie, fried pies, cherry

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Pie, fried pies, cherry	4%	44%	52%

Macro Nutrients

	Baked Potato Skin	Pie, fried pies, cherry	Recommended Dietary Allowance
Energy	6.83% 198kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	7.68% 2.46g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	35.5% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	28.3% 4.8g	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	32.8% 42.6g	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	7.66% 4.3g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Pie, fried pies, cherry	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	11.8% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	8.9% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	2.3% 0.03mg	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	4.5% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.33% 0.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	1.44% 1.3mg	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	Pie, fried pies, cherry	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	5.22% 0.047mg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	9.74% 0.22mg	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	14.4% 101mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	1.9% 65mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	25% 374mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1% 37.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Pie, fried pies, cherry per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Skin versus 100 g of Pie, fried pies, cherry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Skin vs Pie, fried pies, cherry:

• 100 grams of Baked Potato Skin have 2.2 times more Vitamin B3, 7.8 times more Vitamin B5, 20.5 times more Vitamin B6, 1.2 times more Vitamin B9 and 10.4 times more Vitamin C than Pie, fried pies, cherry.
• While 100 g of Pie, fried pies, cherry contain more Vitamin B12 than Baked Potato Skin.
• Both Baked Potato Skin and Pie, fried pies, cherry provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin B12
• 100 grams of Pie, fried pies, cherry have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Pie, fried pies, cherry have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Baked Potato Skin vs Pie, fried pies, cherry:

• 100 grams of Baked Potato Skin have 1.5 times more Calcium, 17.4 times more Copper, 5.8 times more Iron, 4.3 times more Magnesium, 2.8 times more Manganese, 2.3 times more Phosphorus, 8.8 times more Potassium and 2.1 times more Zinc than Pie, fried pies, cherry.
• While 100 g of Pie, fried pies, cherry contain 3.4 times more Selenium and 17.8 times more Sodium than Baked Potato Skin.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium
• 100 grams of Pie, fried pies, cherry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Skin have 3 times more Fiber and 1.4 times more Protein than Pie, fried pies, cherry.
• While 100 g of Pie, fried pies, cherry contain 1.6 times more Energy, 161 times more Fat, 94.5 times more Saturated Fat, 56.8 times more Omega 3 and 150.3 times more Omega 6 than Baked Potato Skin.
• Both Baked Potato Skin and Pie, fried pies, cherry offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6