Comparing Nutrients in 14 ounces Potato Skin VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Potato Skin	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	7.94% 230kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	32% 5.45g	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	250% 325g	130g per day for Men 19-50 years
Sugars	NA	83.2% 60.3g	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	107% 40.5g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	342% 3076μg	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	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	427% 68.3mg	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	685% 2739μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	860% 20.6μg	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	91% 548IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	12% 119mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	132% 1.2mg	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	1384% 111mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	95% 401mg	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	159% 1111mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	345% 190μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	124% 1865mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	281% 31mg	11mg per day for Men 19-50 years
Water	8.93% 331g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS POST, GRAPE-NUTS Flakes per 14 oz

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

Lets compare vitamin content per 14 ounces of Potato Skin vs POST, GRAPE-NUTS Flakes:

• 14 ounces of Potato Skin have more Vitamin C than POST, GRAPE-NUTS Flakes.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain more Vitamin A, 61.9 times more Vitamin B1, 39.5 times more Vitamin B2, 16.7 times more Vitamin B3, 7.1 times more Vitamin B6, 40.6 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, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Potato Skin vs POST, GRAPE-NUTS Flakes:

• 14 ounces of Potato Skin have 1.4 times more Copper, 1.2 times more Potassium and 25.2 times more Water than POST, GRAPE-NUTS Flakes.
• While 14 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 8.6 times more Iron, 4.4 times more Magnesium, 7.4 times more Phosphorus, 159.3 times more Selenium, 47 times more Sodium and 22.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and POST, GRAPE-NUTS Flakes 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 Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 6.5 times more Energy, 37 times more Fat, 12.8 times more Omega 3, 42.9 times more Omega 6, 6.6 times more Carbohydrate, 4.1 times more Fiber and 3.7 times more Protein than Raw Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6