Comparing Nutrients in 14 ounces Popcorn, microwave, regular (butter) flavor, made with palm oil VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Potato Skin	17%	1%	82%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Potato Skin	Recommended Dietary Allowance
Energy	73.2% 2123kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	181% 58g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	96% 16.3g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 227g	38% 49.4g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	104% 39.7g	26% 9.92g	38g per day for Men 19-50 years
Protein	59.4% 33.3g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Potato Skin	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	15% 59.5μg	17% 67.5μg	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	50.3% 45.2mg	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	77% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Potato Skin	Recommended Dietary Allowance
Calcium	9.13% 91mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	187% 1.68mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	102% 8.18mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	133% 3.06mg	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	156% 1091mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	202% 3028mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, microwave, regular (butter) flavor, made with palm oil VS Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil 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 Popcorn, microwave, regular (butter) flavor, made with palm oil vs Potato Skin:

• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Potato Skin.
• While 14 oz of Raw Potato Skin contain 1.5 times more Vitamin B5 and more Vitamin C than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Potato Skin provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin C
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Popcorn, microwave, regular (butter) flavor, made with palm oil vs Potato Skin:

• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 4.8 times more Magnesium, 1.3 times more Manganese, 7.2 times more Phosphorus, 19.7 times more Selenium, 76.3 times more Sodium and 6.6 times more Zinc than Potato Skin.
• While 14 oz of Raw Potato Skin contain 1.3 times more Calcium, 2.1 times more Copper, 1.6 times more Iron and 92.5 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Potato Skin contain similar levels of Potassium per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have 9.2 times more Energy, 302.2 times more Fat, 561.5 times more Saturated Fat, 128.3 times more Omega 6, 4.6 times more Carbohydrate, 4 times more Fiber and 3.3 times more Protein than Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Raw Potato Skin provide inadequate amounts of Omega 3 in 14 ounces.