Comparing Nutrients in 14 ounces Potato Skin VS Snacks, popcorn, air-popped

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Potato Skin	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	7.94% 230kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	53% 9g	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	237% 309g	130g per day for Men 19-50 years
Sugars	NA	4.76% 3.45g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 2.86g	g per day for Men 19-50 years
Fiber	26% 9.92g	151% 57.5g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	48% 0.62mg	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	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	12% 119mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	116% 1.04mg	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	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	192% 4.4mg	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	203% 1421mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	8.93% 331g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, popcorn, air-popped per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Skin versus 14 oz of Snacks, popcorn, air-popped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potato Skin vs Snacks, popcorn, air-popped:

• 14 ounces of Potato Skin have 1.5 times more Vitamin B6 and more Vitamin C than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 5 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 14 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Snacks, popcorn, air-popped:

• 14 ounces of Potato Skin have 4.3 times more Calcium, 1.6 times more Copper, 1.3 times more Potassium and 25.1 times more Water than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 6.3 times more Magnesium, 1.8 times more Manganese, 9.4 times more Phosphorus and 8.8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Snacks, popcorn, air-popped contain similar levels of Iron per 14 ounces.
• 14 ounces of Snacks, popcorn, air-popped lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Snacks, popcorn, air-popped lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, popcorn, air-popped contain 6.7 times more Energy, 45.4 times more Fat, 5.4 times more Omega 3, 70.7 times more Omega 6, 6.3 times more Carbohydrate, 5.8 times more Fiber and 5 times more Protein than Raw Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6