Comparing Nutrients in 1 kilogram Cookies, peanut butter sandwich, regular VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Potato Skin	Recommended Dietary Allowance
Energy	165% 4780kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	218% 211g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	217% 37g	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	505% 656g	96% 124g	130g per day for Men 19-50 years
Sugars	489% 354g	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	157% 88g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Potato Skin	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	234% 37.4mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.15mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	153% 610μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	96% 2.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	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	125% 18.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Potato Skin	Recommended Dietary Allowance
Calcium	53% 530mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	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	325% 26mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	397% 9.1mg	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	269% 1880mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	245% 3680mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.76% 28g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, regular VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, peanut butter sandwich, regular 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 Cookies, peanut butter sandwich, regular vs Potato Skin:

• 1 kilogram of Cookies, peanut butter sandwich, regular has 15.5 times more Vitamin B1, 6.9 times more Vitamin B2, 3.6 times more Vitamin B3, 3 times more Vitamin B5, 3.6 times more Vitamin B9 and more Vitamin B12 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.7 times more Vitamin B6 and 114 times more Vitamin C than Cookies, peanut butter sandwich, regular.
• 1 kilogram of Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Cookies, peanut butter sandwich, regular as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, peanut butter sandwich, regular vs Potato Skin:

• 1 kilogram of Cookies, peanut butter sandwich, regular has 1.8 times more Calcium, 2.1 times more Magnesium, 1.5 times more Manganese, 4.9 times more Phosphorus, 25.7 times more Selenium, 36.8 times more Sodium and 3 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.8 times more Copper, 2.2 times more Potassium and 29.7 times more Water than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Potato Skin contain similar levels of Iron per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, peanut butter sandwich, regular has 8.2 times more Energy, 211 times more Fat, 192.1 times more Saturated Fat, 10.7 times more Omega 3, 115.3 times more Omega 6, 5.3 times more Carbohydrate and 3.4 times more Protein than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.3 times more Fiber than Cookies, peanut butter sandwich, regular.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6