Comparing Nutrients in 14 ounces Potato Skin VS Pie, fried pies, cherry

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Pie, fried pies, cherry	4%	44%	52%

Macro Nutrients

	Potato Skin	Pie, fried pies, cherry	Recommended Dietary Allowance
Energy	7.94% 230kcal	43.2% 1254kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	30.5% 9.75g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	141% 2.25g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	112% 19g	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	130% 169g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pie, fried pies, cherry	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	35.3% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	9.16% 0.12mg	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	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	5.73% 5.16mg	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	Pie, fried pies, cherry	Recommended Dietary Allowance
Calcium	12% 119mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	20.7% 0.19mg	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	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	38.7% 0.89mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	99% 1484mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	8.93% 331g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Pie, fried pies, cherry per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Skin versus 14 oz of Pie, fried pies, cherry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potato Skin vs Pie, fried pies, cherry:

• 14 ounces of Potato Skin have 2.7 times more Vitamin B5, 8 times more Vitamin B6 and 8.8 times more Vitamin C than Pie, fried pies, cherry.
• While 14 oz of Pie, fried pies, cherry contain 6.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin B12 than Raw Potato Skin.
• Both Potato Skin and Pie, fried pies, cherry provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 14 ounces of Pie, fried pies, cherry have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Pie, fried pies, cherry have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Pie, fried pies, cherry:

• 14 ounces of Potato Skin have 1.4 times more Calcium, 9 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 2.7 times more Manganese, 6.4 times more Potassium, 1.5 times more Zinc and 2.2 times more Water than Pie, fried pies, cherry.
• While 14 oz of Pie, fried pies, cherry contain 8 times more Selenium and 37.4 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Pie, fried pies, cherry contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium
• 14 ounces of Pie, fried pies, cherry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Pie, fried pies, cherry contain 5.4 times more Energy, 161 times more Fat, 94.5 times more Saturated Fat, 56.8 times more Omega 3, 150.3 times more Omega 6 and 3.4 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Pie, fried pies, cherry offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6