Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, onion-flavor VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Potato Skin	17%	1%	82%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Potato Skin	Recommended Dietary Allowance
Energy	68.3% 1980kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	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	199% 258g	38% 49.4g	130g per day for Men 19-50 years
Sugars	26.4% 19g	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	40.7% 15.5g	26% 9.92g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Potato Skin	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.8% 0.87mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.6mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	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	109% 437μg	17% 67.5μg	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	7.94% 7.14mg	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	71% 10.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Potato Skin	Recommended Dietary Allowance
Calcium	11.5% 115mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	185% 14.8mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	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	41% 286mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	76.5% 42μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	251% 3770mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, onion-flavor VS Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, corn-based, extruded, onion-flavor 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 Snacks, corn-based, extruded, onion-flavor vs Potato Skin:

• 14 ounces of Snacks, corn-based, extruded, onion-flavor have 10.5 times more Vitamin B1, 8.2 times more Vitamin B2, 3.1 times more Vitamin B3 and 6.5 times more Vitamin B9 than Potato Skin.
• While 14 oz of Raw Potato Skin contain 1.6 times more Vitamin B6 and 6.3 times more Vitamin C than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Potato Skin provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Snacks, corn-based, extruded, onion-flavor as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, corn-based, extruded, onion-flavor vs Potato Skin:

• 14 ounces of Snacks, corn-based, extruded, onion-flavor have 1.2 times more Magnesium, 1.9 times more Phosphorus, 35.3 times more Selenium and 95 times more Sodium than Potato Skin.
• While 14 oz of Raw Potato Skin contain 3.6 times more Copper, 3 times more Manganese, 2.9 times more Potassium and 41.6 times more Water than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Potato Skin contain similar levels of Calcium, Iron and Zinc per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, corn-based, extruded, onion-flavor have 8.6 times more Energy, 226 times more Fat, 166.9 times more Saturated Fat, 13 times more Omega 3, 94.1 times more Omega 6, 5.2 times more Carbohydrate, 1.6 times more Fiber and 3 times more Protein than Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6