Comparing Nutrients in 14 ounces Potato Skin VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Potato Skin	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	7.94% 230kcal	79.8% 2314kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	178% 173g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	84.6% 27g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	212% 3.4g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	522% 88.7g	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	138% 179g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.83g	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	% 1.23g	g per day for Men 19-50 years
Fiber	26% 9.92g	84.6% 32g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	33.3% 0.43mg	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	25% 99μg	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	1.32% 1.2mg	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	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	12% 119mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	71.4% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.63% 25μg	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	98% 7.86mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	109% 2.5mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	241% 3608mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	8.93% 331g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Skin versus 14 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potato Skin vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 14 ounces of Potato Skin have 1.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 38 times more Vitamin C than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 14 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 6.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.5 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 14 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat 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, oil-popped, microwave, regular flavor, no trans fat:

• 14 ounces of Potato Skin have 7.5 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 2.3 times more Potassium and 69.4 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 14 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 3.4 times more Magnesium, 5.2 times more Phosphorus, 7.3 times more Selenium, 90.9 times more Sodium and 8.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain similar levels of Manganese per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium
• 14 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 10.1 times more Energy, 435.5 times more Fat, 262.3 times more Saturated Fat, 85.3 times more Omega 3, 698.1 times more Omega 6, 3.6 times more Carbohydrate, 3.2 times more Fiber and 2.8 times more Protein than Raw Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6