Comparing Nutrients in 14 ounces Cookies, graham crackers, chocolate-coated VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Potato Skin	Recommended Dietary Allowance
Energy	68.4% 1984kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	106% 102g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	213% 68.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	38% 49.4g	130g per day for Men 19-50 years
Sugars	204% 148g	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	23% 8.73g	26% 9.92g	38g per day for Men 19-50 years
Protein	28.3% 16g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	73% 0.95mg	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	49.6% 198μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	50.3% 45.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26% 3.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Potato Skin	Recommended Dietary Allowance
Calcium	18.3% 183mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	187% 1.68mg	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	99% 7.94mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	104% 2.4mg	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	49.3% 345mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	70% 1052mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, graham crackers, chocolate-coated VS Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, graham crackers, chocolate-coated versus 14 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, graham crackers, chocolate-coated vs Potato Skin:

• 14 ounces of Cookies, graham crackers, chocolate-coated have 12.9 times more Vitamin B1, 3.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.2 times more Vitamin B5, 2.9 times more Vitamin B9 and more Vitamin B12 than Potato Skin.
• While 14 oz of Raw Potato Skin contain 3.7 times more Vitamin B6 and 114 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• 14 ounces of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Cookies, graham crackers, chocolate-coated as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, graham crackers, chocolate-coated vs Potato Skin:

• 14 ounces of Cookies, graham crackers, chocolate-coated have 1.5 times more Calcium, 2.3 times more Phosphorus, 37 times more Selenium and 26.5 times more Sodium than Potato Skin.
• While 14 oz of Raw Potato Skin contain 2.2 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.5 times more Potassium, 1.8 times more Zinc and 41.6 times more Water than Cookies, graham crackers, chocolate-coated.
• 14 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, graham crackers, chocolate-coated have 8.6 times more Energy, 258 times more Fat, 661.5 times more Saturated Fat, 5.3 times more Omega 3, 140.8 times more Omega 6, 5.4 times more Carbohydrate and 1.6 times more Protein than Potato Skin.
• Both Cookies, graham crackers, chocolate-coated and Potato Skin offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6