Comparing Nutrients in 14 ounces Puddings, tapioca, ready-to-eat VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Potato Skin	17%	1%	82%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Potato Skin	Recommended Dietary Allowance
Energy	17.8% 516kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	38% 49.4g	130g per day for Men 19-50 years
Sugars	81.6% 59g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 50g	NA	g per day for Men 19-50 years
Fiber	0% 0g	26% 9.92g	38g per day for Men 19-50 years
Protein	14% 7.74g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	73% 0.95mg	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	2.98% 12μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34.7% 0.83μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	50.3% 45.2mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Potato Skin	Recommended Dietary Allowance
Calcium	28% 282mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	187% 1.68mg	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	5.46% 0.44mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	104% 2.4mg	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	34% 238mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	38.4% 575mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	7.7% 285g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, ready-to-eat VS Potato Skin per 14 oz

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

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

• 14 ounces of Puddings, tapioca, ready-to-eat have 2.6 times more Vitamin B2 and more Vitamin B12 than Potato Skin.
• While 14 oz of Raw Potato Skin contain 15.9 times more Vitamin B3, 1.3 times more Vitamin B5, 10 times more Vitamin B6, 5.7 times more Vitamin B9 and 38 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• 14 ounces of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Puddings, tapioca, ready-to-eat as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

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

• 14 ounces of Puddings, tapioca, ready-to-eat have 2.4 times more Calcium, 1.6 times more Phosphorus and 14.5 times more Sodium than Potato Skin.
• While 14 oz of Raw Potato Skin contain 23.5 times more Copper, 29.5 times more Iron, 3.8 times more Magnesium, 54.7 times more Manganese, 4.5 times more Potassium and 1.6 times more Zinc than Puddings, tapioca, ready-to-eat.
• 14 ounces of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• Both Puddings, tapioca, ready-to-eat as well as Raw Potato Skin lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puddings, tapioca, ready-to-eat have 2.2 times more Energy, 38.8 times more Fat, 37 times more Saturated Fat and 1.7 times more Carbohydrate than Potato Skin.
• While 14 oz of Raw Potato Skin contain more Fiber and 1.3 times more Protein than Puddings, tapioca, ready-to-eat.
• 14 ounces of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Puddings, tapioca, ready-to-eat as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.