Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Potato Skin	Recommended Dietary Allowance
Energy	121% 3520kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	9.38% 3g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	50.6% 8.6g	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	645% 838g	96% 124g	130g per day for Men 19-50 years
Sugars	308% 223g	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	253% 96g	65.8% 25g	38g per day for Men 19-50 years
Protein	139% 78g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	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	600% 7.2mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	631% 8.2mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	601% 96mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.83mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	738% 9.6mg	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	480% 1920μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1200% 29μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	127% 114mg	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	21.3% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Potato Skin	Recommended Dietary Allowance
Calcium	13% 130mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	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	433% 34.6mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	1825% 42mg	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	394% 2760mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	96% 3270mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	262% 29mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.62% 60g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size 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, Shredded Wheat, lightly frosted, spoon-size vs Potato Skin:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size has 34.3 times more Vitamin B1, 21.6 times more Vitamin B2, 9.3 times more Vitamin B3, 2.9 times more Vitamin B5, 4 times more Vitamin B6, 11.3 times more Vitamin B9 and more Vitamin B12 than Potato Skin.
• While 1 kg of Raw Potato Skin contains more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Potato Skin:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size has 4 times more Magnesium, 7 times more Manganese, 7.3 times more Phosphorus, 13.7 times more Selenium and 8.2 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.3 times more Calcium, 2.4 times more Copper, 1.3 times more Potassium and 13.9 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Potato Skin contain similar levels of Iron per one kilogram.
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size 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, Shredded Wheat, lightly frosted, spoon-size has 6.1 times more Energy, 6.3 times more Omega 3, 26.9 times more Omega 6, 6.7 times more Carbohydrate, 3.8 times more Fiber and 3 times more Protein than Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6