Comparing Nutrients in 14 ounces Potato Skin VS Candies, halavah, plain

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Candies, halavah, plain	10%	40%	50%

Macro Nutrients

	Potato Skin	Candies, halavah, plain	Recommended Dietary Allowance
Energy	7.94% 230kcal	64% 1861kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	88% 85.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	51% 16.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	197% 33.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	185% 240g	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	26% 9.92g	47% 18g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	88.5% 49.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Candies, halavah, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	140% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	106% 1.4mg	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	17% 67.5μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Potato Skin	Candies, halavah, plain	Recommended Dietary Allowance
Calcium	12% 119mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	530% 4.77mg	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	161% 13mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	206% 865mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	151% 3.46mg	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	21.5% 151mg	344% 2409mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	83% 45.6μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	156% 17mg	11mg per day for Men 19-50 years
Water	8.93% 331g	0.39% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Candies, halavah, plain per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Skin versus 14 oz of Candies, halavah, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potato Skin vs Candies, halavah, plain:

• 14 ounces of Potato Skin have 1.7 times more Vitamin B5 and 114 times more Vitamin C than Candies, halavah, plain.
• While 14 oz of Candies, halavah, plain contain 20.2 times more Vitamin B1, 2.3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 14 ounces of Candies, halavah, plain have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Candies, halavah, plain have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Candies, halavah, plain:

• 14 ounces of Potato Skin have 2.2 times more Potassium and 22.7 times more Water than Candies, halavah, plain.
• While 14 oz of Candies, halavah, plain contain 2.8 times more Copper, 1.4 times more Iron, 9.5 times more Magnesium, 1.5 times more Manganese, 16 times more Phosphorus, 38.3 times more Selenium, 19.5 times more Sodium and 12.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Candies, halavah, plain contain similar levels of Calcium per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Candies, halavah, plain contain 8.1 times more Energy, 215.2 times more Fat, 158.7 times more Saturated Fat, 6 times more Omega 3, 263.2 times more Omega 6, 4.9 times more Carbohydrate, 1.8 times more Fiber and 4.9 times more Protein than Raw Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6