Comparing Nutrients in 1 kilogram Cookie, butter or sugar, with chocolate icing or filling VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cookie, butter or sugar, with chocolate icing or filling	Potato Skin	Recommended Dietary Allowance
Energy	173% 5030kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	242% 235g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	463% 148g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	278% 47.3g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	529% 688g	96% 124g	130g per day for Men 19-50 years
Sugars	466% 338g	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	50% 19g	65.8% 25g	38g per day for Men 19-50 years
Protein	73.2% 41g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Cookie, butter or sugar, with chocolate icing or filling	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	283% 3.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	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	20% 0.26mg	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	178% 710μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.5% 0.3μg	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	1.67% 10IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	121% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, butter or sugar, with chocolate icing or filling	Potato Skin	Recommended Dietary Allowance
Calcium	19% 190mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	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	305% 24.4mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	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	106% 740mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	69% 2340mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	201% 3010mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookie, butter or sugar, with chocolate icing or filling VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookie, butter or sugar, with chocolate icing or filling 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 Cookie, butter or sugar, with chocolate icing or filling vs Potato Skin:

• 1 kilogram of Cookie, butter or sugar, with chocolate icing or filling has 16.2 times more Vitamin B1, 5 times more Vitamin B2, 2 times more Vitamin B3 and 4.2 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 9.2 times more Vitamin B6 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• 1 kilogram of Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookie, butter or sugar, with chocolate icing or filling vs Potato Skin:

• 1 kilogram of Cookie, butter or sugar, with chocolate icing or filling has 1.9 times more Phosphorus, 30 times more Selenium and 30.1 times more Sodium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.6 times more Calcium, 1.3 times more Iron, 1.8 times more Magnesium, 1.8 times more Potassium, 1.8 times more Zinc and 41.6 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Potato Skin contain similar levels of Copper per one kilogram.
• 1 kilogram of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium and Zinc
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookie, butter or sugar, with chocolate icing or filling has 8.7 times more Energy, 235 times more Fat, 569.2 times more Saturated Fat, 35.7 times more Omega 3, 147.8 times more Omega 6, 5.5 times more Carbohydrate and 1.6 times more Protein than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.3 times more Fiber than Cookie, butter or sugar, with chocolate icing or filling.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6