Comparing Nutrients in 100 calories Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt VS Potato Skin

Weight per 100 calories

• Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt: 233g
• Potato Skin: 172g

Raw Potato Skin has 1.3 times more energy per unit of mass than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt, which is low in comparison to other foods. Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt having low energy density.

Discover which food has more nutrients per 100 calories - Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	17%	18%	65%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.28% 2.2g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	4.57% 0.78g	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	NA	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	10.4% 3.95g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.26% 2.33μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.44% 0.084mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.23mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.33% 0.03mg	31.7% 0.41mg	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	2.9% 11.6μg	7.33% 29.3μg	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	0% 0mg	22% 19.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Potato Skin	Recommended Dietary Allowance
Calcium	2.56% 25.6mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	81% 0.73mg	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	28% 2.26mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	16.6% 69.8mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	68.6% 1.58mg	45% 1.04mg	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	27.2% 191mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	NA	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	7.13% 107mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	5.6% 207g	3.9% 144g	3700g per day for Men 19-50 years

Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, Prepared With Water, Salt VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt or Potato Skin?

Lets compare vitamin content per 100 calories of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt vs Potato Skin:

• 100 calories of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have 7.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 8.1 times more Vitamin B3, 2.2 times more Vitamin B5, 13.6 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• 100 calories of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin B3 and Vitamin C
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt vs Potato Skin:

• 100 calories of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have 1.8 times more Magnesium, 1.5 times more Manganese, 2.9 times more Phosphorus, 6.2 times more Sodium, 2 times more Zinc and 1.4 times more Water than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 2 times more Calcium, 7.6 times more Copper, 2.5 times more Iron and 4.4 times more Potassium than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have 12.8 times more Fat, 2 times more Omega 3 and 14.1 times more Omega 6 than Potato Skin.
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt and Potato Skin offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• 100 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6