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

Macros Ratio

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

Macro Nutrients

	Puddings, vanilla, ready-to-eat, fat free	Potato Skin	Recommended Dietary Allowance
Energy	12% 353kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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	0% 0g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	38% 49.4g	130g per day for Men 19-50 years
Sugars	82.8% 60g	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	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	0% 0g	26% 9.92g	38g per day for Men 19-50 years
Protein	14.3% 8g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat, fat free	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.3% 0.21mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	5.3% 4.76mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat, fat free	Potato Skin	Recommended Dietary Allowance
Calcium	16% 159mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	5.73% 0.052mg	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	18% 1.43mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	0.69% 0.016mg	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	30.6% 214mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	50.5% 758mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	8.25% 305g	8.93% 331g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Puddings, vanilla, ready-to-eat, fat free 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, vanilla, ready-to-eat, fat free vs Potato Skin:

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

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

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

Comparison of macro-nutrients per 14 ounces:

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