Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, FRUITY PEBBLES VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Potato Skin	Recommended Dietary Allowance
Energy	139% 4020kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	41.4% 40g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	113% 36g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	662% 861g	96% 124g	130g per day for Men 19-50 years
Sugars	473% 343g	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	21% 8g	65.8% 25g	38g per day for Men 19-50 years
Protein	82.5% 46.2g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Potato Skin	Recommended Dietary Allowance
Vitamin A	926% 8330μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1158% 14mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1208% 15.7mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1158% 185mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1423% 18.5mg	184% 2.4mg	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	925% 3700μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2317% 55.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	247% 222mg	127% 114mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	493% 2960IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.67% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Potato Skin	Recommended Dietary Allowance
Calcium	19% 190mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	470% 4.23mg	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	834% 66.7mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	NA	262% 6mg	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	101% 710mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	185% 102μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	354% 5310mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	505% 55.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.81% 30g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, FRUITY PEBBLES VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST, FRUITY PEBBLES versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, FRUITY PEBBLES vs Potato Skin:

• 1 kilogram of Cereals ready-to-eat, POST, FRUITY PEBBLES has more Vitamin A, 66.2 times more Vitamin B1, 41.3 times more Vitamin B2, 17.9 times more Vitamin B3, 7.7 times more Vitamin B6, 21.8 times more Vitamin B9, more Vitamin B12, 1.9 times more Vitamin C and more Vitamin D than Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, FRUITY PEBBLES vs Potato Skin:

• 1 kilogram of Cereals ready-to-eat, POST, FRUITY PEBBLES has 2.1 times more Iron, 1.9 times more Phosphorus, 34 times more Selenium, 53.1 times more Sodium and 15.9 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.6 times more Calcium, 3 times more Copper, 1.4 times more Magnesium, 5.7 times more Potassium and 27.8 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 1 kilogram of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST, FRUITY PEBBLES has 6.9 times more Energy, 40.2 times more Fat, 138.5 times more Saturated Fat, 6.9 times more Carbohydrate and 1.8 times more Protein than Potato Skin.
• While 1 kg of Raw Potato Skin contains 3.1 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.