Comparing Nutrients in 14 ounces Potato Skin VS Puddings, vanilla, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Potato Skin	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	7.94% 230kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0% 0g	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	61.5% 80g	130g per day for Men 19-50 years
Sugars	NA	82.8% 60g	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	0% 0g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	7.28% 0.087mg	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	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	5.8% 0.075mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.7% 0.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	5.3% 4.76mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	12% 119mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	5.73% 0.052mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	0.69% 0.016mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	50.5% 758mg	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	8.25% 305g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Puddings, vanilla, ready-to-eat, fat free per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Skin versus 14 oz of Puddings, vanilla, ready-to-eat, fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potato Skin vs Puddings, vanilla, ready-to-eat, fat free:

• 14 ounces of Potato Skin have 19.9 times more Vitamin B3, 1.5 times more Vitamin B5, 12.6 times more Vitamin B6, 5.7 times more Vitamin B9 and 9.5 times more Vitamin C than Puddings, vanilla, ready-to-eat, fat free.
• While 14 oz of Puddings, vanilla, ready-to-eat, fat free contain 2.3 times more Vitamin B2 and more Vitamin B12 than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B12
• 14 ounces of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Puddings, vanilla, ready-to-eat, fat free:

• 14 ounces of Potato Skin have 32.5 times more Copper, 9 times more Iron, 3.3 times more Magnesium, 150.5 times more Manganese, 3.8 times more Potassium and 1.5 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• While 14 oz of Puddings, vanilla, ready-to-eat, fat free contain 1.3 times more Calcium, 1.4 times more Phosphorus, 5.7 times more Selenium and 19.1 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Puddings, vanilla, ready-to-eat, fat free contain similar levels of Water per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium
• 14 ounces of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potato Skin have more Fiber and 1.3 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• While 14 oz of Puddings, vanilla, ready-to-eat, fat free contain 1.5 times more Energy and 1.6 times more Carbohydrate than Raw Potato Skin.
• 14 ounces of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Raw Potato Skin as well as Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.