Comparing Nutrients in 14 ounces Snacks, plantain chips, salted VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Potato Skin	17%	1%	82%

Macro Nutrients

	Snacks, plantain chips, salted	Potato Skin	Recommended Dietary Allowance
Energy	72.7% 2108kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	121% 117g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	271% 46g	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	195% 253g	38% 49.4g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	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	% 3.65g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	26% 9.92g	38g per day for Men 19-50 years
Protein	16% 9.05g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Potato Skin	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.37mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.83mg	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	34.7% 139μg	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	142% 127mg	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	133% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Potato Skin	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	87.3% 0.79mg	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	48% 3.85mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	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	44.2% 310mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	53.4% 802mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.22% 8.3g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, plantain chips, salted VS Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, plantain chips, salted 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, plantain chips, salted vs Potato Skin:

• 14 ounces of Snacks, plantain chips, salted have more Vitamin A, 3.1 times more Vitamin B1, 3.6 times more Vitamin B5, 1.9 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.8 times more Vitamin C than Potato Skin.
• While 14 oz of Raw Potato Skin contain 1.3 times more Vitamin B3 than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Potato Skin provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Snacks, plantain chips, salted as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, plantain chips, salted vs Potato Skin:

• 14 ounces of Snacks, plantain chips, salted have 3.1 times more Magnesium, 2.1 times more Phosphorus, 1.9 times more Potassium and 20.2 times more Sodium than Potato Skin.
• While 14 oz of Raw Potato Skin contain 3.3 times more Calcium, 2.1 times more Copper, 3.3 times more Iron, 2.2 times more Manganese and 39.9 times more Water than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Potato Skin contain similar levels of Zinc per 14 ounces.
• 14 ounces of Snacks, plantain chips, salted lack sufficient amounts of Calcium
• Both Snacks, plantain chips, salted as well as Raw Potato Skin lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, plantain chips, salted have 9.2 times more Energy, 295.9 times more Fat, 320.7 times more Saturated Fat, 7.8 times more Omega 3, 363 times more Omega 6, 5.1 times more Carbohydrate and 1.4 times more Fiber than Potato Skin.
• Both Snacks, plantain chips, salted and Potato Skin offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6