Comparing Nutrients in 100 grams Baked Potato Skin VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Baked Potato Skin	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	6.83% 198kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	13.6% 4.34g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	97% 16.5g	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	44% 57.4g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	1.94% 1.4g	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	7.66% 4.3g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	9.25% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	16% 0.21mg	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	1.75% 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	15% 13.5mg	2.22% 2mg	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	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	28% 33.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	3.4% 34mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	27.7% 0.25mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	NA	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	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	5.44% 185mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Snacks, corn-based, extruded, chips, unsalted per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Skin versus 100 g of Snacks, corn-based, extruded, chips, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Skin vs Snacks, corn-based, extruded, chips, unsalted:

• 100 grams of Baked Potato Skin have 2.1 times more Vitamin B3, 2.9 times more Vitamin B6, 3.1 times more Vitamin B9 and 6.8 times more Vitamin C than Snacks, corn-based, extruded, chips, unsalted.
• While 100 g of Snacks, corn-based, extruded, chips, unsalted contain 1.5 times more Vitamin B2, 34 times more Vitamin E and 19.8 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, corn-based, extruded, chips, unsalted provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• Both Baked Potato Skin as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Potato Skin vs Snacks, corn-based, extruded, chips, unsalted:

• 100 grams of Baked Potato Skin have 3.3 times more Copper, 4.1 times more Iron and 3.1 times more Potassium than Snacks, corn-based, extruded, chips, unsalted.
• While 100 g of Snacks, corn-based, extruded, chips, unsalted contain 3.6 times more Calcium, 1.6 times more Magnesium, 1.8 times more Phosphorus, 9.6 times more Selenium and 1.7 times more Zinc than Baked Potato Skin.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Skin have 1.8 times more Fiber than Snacks, corn-based, extruded, chips, unsalted.
• While 100 g of Snacks, corn-based, extruded, chips, unsalted contain 2.8 times more Energy, 334 times more Fat, 167.1 times more Saturated Fat, 59.7 times more Omega 3, 515.3 times more Omega 6 and 1.5 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, corn-based, extruded, chips, unsalted offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6