Comparing Nutrients in 100 grams Baked Potato Skin VS Snacks, fruit leather, rolls

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Snacks, fruit leather, rolls	0%	7%	93%

Macro Nutrients

	Baked Potato Skin	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Energy	6.83% 198kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	2.53% 0.43g	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	66% 85.8g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	68% 49g	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% 0g	38g per day for Men 19-50 years
Protein	7.66% 4.3g	0.18% 0.1g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	7% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	0.58% 0.029mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	23% 0.3mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	133% 120mg	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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Snacks, fruit leather, rolls	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	19% 0.17mg	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	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	8% 0.18mg	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	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	8.65% 294mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	21% 317mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.28% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Snacks, fruit leather, rolls per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Skin versus 100 g of Snacks, fruit leather, rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Skin vs Snacks, fruit leather, rolls:

• 100 grams of Baked Potato Skin have 1.5 times more Vitamin B1, 5.3 times more Vitamin B2, 30.7 times more Vitamin B3, 29.6 times more Vitamin B5, 2 times more Vitamin B6 and 11 times more Vitamin B9 than Snacks, fruit leather, rolls.
• While 100 g of Snacks, fruit leather, rolls contain 8.9 times more Vitamin C, 14 times more Vitamin E and 10.7 times more Vitamin K than Baked Potato Skin.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Snacks, fruit leather, rolls have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Baked Potato Skin as well as Snacks, fruit leather, rolls 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, fruit leather, rolls:

• 100 grams of Baked Potato Skin have 4.8 times more Copper, 7 times more Iron, 2.2 times more Magnesium, 3.3 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium and 2.6 times more Zinc than Snacks, fruit leather, rolls.
• While 100 g of Snacks, fruit leather, rolls contain 15.1 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and Snacks, fruit leather, rolls contain similar levels of Calcium per 100 grams.
• 100 grams of Snacks, fruit leather, rolls lack sufficient amounts of Zinc
• Both Baked Potato Skin as well as Snacks, fruit leather, rolls lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Skin have more Fiber and 42.9 times more Protein than Snacks, fruit leather, rolls.
• While 100 g of Snacks, fruit leather, rolls contain 1.9 times more Energy, 30 times more Fat, 25.8 times more Saturated Fat, 12 times more Omega 3, 13.4 times more Omega 6, 1.9 times more Carbohydrate and 35.1 times more Sugars than Baked Potato Skin.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 100 grams of Snacks, fruit leather, rolls provide inadequate amounts of Fiber and Protein