Comparing Nutrients in 1 kilogram Potato Skin VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Potato Skin	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	20% 580kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	19% 6.05g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	582% 757g	130g per day for Men 19-50 years
Sugars	NA	492% 357g	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	106% 77g	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	% 76g	g per day for Men 19-50 years
Sucrose	NA	% 200g	g per day for Men 19-50 years
Fiber	65.8% 25g	153% 58g	38g per day for Men 19-50 years
Protein	46% 25.7g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	549% 4940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	515% 6.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	654% 105mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	854% 11mg	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	42.5% 170μg	533% 2130μg	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	127% 114mg	7.78% 7mg	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	NA	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	30% 300mg	235% 2350mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	353% 3.18mg	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	405% 32.4mg	1138% 91mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	888% 20.4mg	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	54.3% 380mg	417% 2920mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	106% 3600mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	293% 4400mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	180% 20mg	11mg per day for Men 19-50 years
Water	22.5% 833g	2.3% 84.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 1 kilogram of Potato Skin has 16.3 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains more Vitamin A, 37.6 times more Vitamin B1, 17.6 times more Vitamin B2, 10.1 times more Vitamin B3, 2.7 times more Vitamin B5, 4.6 times more Vitamin B6 and 12.5 times more Vitamin B9 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 1 kilogram of Potato Skin has 1.3 times more Copper and 9.9 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 7.8 times more Calcium, 2.8 times more Iron, 3.6 times more Magnesium, 3.4 times more Manganese, 7.7 times more Phosphorus, 9.7 times more Selenium, 44 times more Sodium and 5.7 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain similar levels of Potassium per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 6.2 times more Energy, 40 times more Fat, 4.2 times more Omega 3, 37.8 times more Omega 6, 6.1 times more Carbohydrate, 2.3 times more Fiber and 3.5 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6