Comparing Nutrients in 100 grams Baked Potato Skin VS Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	Baked Potato Skin	Enriched Semolina	Recommended Dietary Allowance
Energy	6.83% 198kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	2.3% 0.39g	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	56% 73g	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	10.3% 3.9g	38g per day for Men 19-50 years
Protein	7.66% 4.3g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	67.6% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	37.4% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	7.92% 0.1mg	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	45.8% 183μg	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% 0mg	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	0.27% 0.04mg	1.73% 0.26mg	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	Enriched Semolina	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	21% 0.19mg	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	54.5% 4.36mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	27% 0.62mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	163% 89.4μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Enriched Semolina per 100 g

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

Lets compare vitamin content per 100 grams of Baked Potato Skin vs Enriched Semolina:

• 100 grams of Baked Potato Skin have 1.5 times more Vitamin B5, 6 times more Vitamin B6 and more Vitamin C than Enriched Semolina.
• While 100 g of Enriched Semolina contain 6.6 times more Vitamin B1, 5.4 times more Vitamin B2, 2 times more Vitamin B3 and 8.3 times more Vitamin B9 than Baked Potato Skin.
• 100 grams of Enriched Semolina have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Enriched Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Baked Potato Skin vs Enriched Semolina:

• 100 grams of Baked Potato Skin have 2 times more Calcium, 4.3 times more Copper, 1.6 times more Iron and 3.1 times more Potassium than Enriched Semolina.
• While 100 g of Enriched Semolina contain 1.3 times more Phosphorus, 127.7 times more Selenium and 2.1 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Enriched Semolina contain similar levels of Magnesium and Manganese per 100 grams.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium
• 100 grams of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Skin have 2 times more Fiber than Enriched Semolina.
• While 100 g of Enriched Semolina contain 1.8 times more Energy, 3.7 times more Omega 3, 12.3 times more Omega 6, 1.6 times more Carbohydrate and 3 times more Protein than Baked Potato Skin.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6