Comparing Nutrients in 14 ounces Potato Skin VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Potato Skin	POST Bran Flakes	Recommended Dietary Allowance
Energy	7.94% 230kcal	45% 1302kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	26% 4.4g	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	246% 319g	130g per day for Men 19-50 years
Sugars	NA	102% 74g	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	191% 72.6g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	330% 2973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	414% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	519% 6.75mg	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	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	POST Bran Flakes	Recommended Dietary Allowance
Calcium	12% 119mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	220% 2mg	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	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	216% 909mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	NA	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	255% 1782mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	62.2% 2115mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	379% 208μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	180% 20mg	11mg per day for Men 19-50 years
Water	8.93% 331g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS POST Bran Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Skin versus 14 oz of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potato Skin vs POST Bran Flakes:

• 14 ounces of Potato Skin have more Vitamin C than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain more Vitamin A, 61.9 times more Vitamin B1, 36.8 times more Vitamin B2, 16.2 times more Vitamin B3, 7.1 times more Vitamin B6, 39.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D
• 14 ounces of POST Bran Flakes have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Potato Skin vs POST Bran Flakes:

• 14 ounces of Potato Skin have 24.5 times more Water than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 1.5 times more Calcium, 8.6 times more Iron, 10 times more Magnesium, 11.8 times more Phosphorus, 1.3 times more Potassium, 175 times more Selenium, 54 times more Sodium and 14.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and POST Bran Flakes contain similar levels of Copper per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 5.7 times more Energy, 21 times more Fat, 8.7 times more Omega 3, 34.7 times more Omega 6, 6.5 times more Carbohydrate, 7.3 times more Fiber and 3.9 times more Protein than Raw Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6