Comparing Nutrients in 1 kilogram Boiled Potato Skin VS Muffins, blueberry, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Muffins, blueberry, dry mix	5%	10%	85%

Macro Nutrients

	Boiled Potato Skin	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Energy	27% 780kcal	101% 2930kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	33.5% 32.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	36.3% 11.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	77% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	469% 610g	130g per day for Men 19-50 years
Sugars	NA	451% 327g	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	87% 33g	37% 14g	38g per day for Men 19-50 years
Protein	51% 28.6g	62% 34.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	178% 2.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	116% 18.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	63% 0.82mg	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	25% 100μg	133% 530μg	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	57.8% 52mg	25.6% 23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Calcium	45% 450mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	976% 8.78mg	98% 0.88mg	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	759% 60.7mg	203% 16mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	582% 13.4mg	120% 2.76mg	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	77% 540mg	314% 2200mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	319% 4790mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	21% 778g	8.16% 302g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Skin VS Muffins, blueberry, dry mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Skin versus 1 kg of Muffins, blueberry, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Potato Skin vs Muffins, blueberry, dry mix:

• 1 kilogram of Boiled Potato Skin has 2.9 times more Vitamin B6 and 2.3 times more Vitamin C than Muffins, blueberry, dry mix.
• While 1 kg of Muffins, blueberry, dry mix contains 7.3 times more Vitamin B1, 6.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 5.3 times more Vitamin B9 than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt as well as Muffins, blueberry, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Skin vs Muffins, blueberry, dry mix:

• 1 kilogram of Boiled Potato Skin has 2.5 times more Calcium, 10 times more Copper, 3.7 times more Iron, 2.3 times more Magnesium, 4.8 times more Manganese, 8.5 times more Potassium, 1.3 times more Zinc and 2.6 times more Water than Muffins, blueberry, dry mix.
• While 1 kg of Muffins, blueberry, dry mix contains 4.1 times more Phosphorus, 10.3 times more Selenium and 34.2 times more Sodium than Boiled Potato Skin no Salt.
• 1 kilogram of Boiled Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of Muffins, blueberry, dry mix lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Potato Skin has 2.4 times more Fiber than Muffins, blueberry, dry mix.
• While 1 kg of Muffins, blueberry, dry mix contains 3.8 times more Energy, 32.5 times more Fat, 44.7 times more Saturated Fat, 40.8 times more Omega 6 and 3.5 times more Carbohydrate than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Muffins, blueberry, dry mix offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Potato Skin provide inadequate amounts of Omega 6
• Both Boiled Potato Skin no Salt as well as Muffins, blueberry, dry mix provide inadequate amounts of Omega 3 in one kilogram.