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

Macros Ratio

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

Macro Nutrients

	Snacks, corn-based, extruded, chips, unsalted	Baked Potato Skin	Recommended Dietary Allowance
Energy	19.2% 557kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.4g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.34g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	37.3% 0.6g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	35.4% 46g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	1.93% 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	11.6% 4.4g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, unsalted	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.25% 1.48mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	47.2% 0.61mg	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	1.75% 7μg	5.5% 22μg	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	2.22% 2mg	15% 13.5mg	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	9.07% 1.36mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28% 33.6μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, unsalted	Baked Potato Skin	Recommended Dietary Allowance
Calcium	12.4% 124mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	91% 0.82mg	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	21.3% 1.7mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	NA	26.8% 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	26.3% 184mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	5.44% 185mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.027% 1g	1.28% 47.3g	3700g per day for Men 19-50 years

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

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

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

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

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

• 100 grams of Snacks, corn-based, extruded, chips, unsalted have 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.
• While 100 g of Baked Potato Skin contain 3.3 times more Copper, 4.1 times more Iron and 3.1 times more Potassium than Snacks, corn-based, extruded, chips, unsalted.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, corn-based, extruded, chips, unsalted have 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, 1.2 times more Carbohydrate and 1.5 times more Protein than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 1.8 times more Fiber than Snacks, corn-based, extruded, chips, unsalted.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6