Comparing Nutrients in 1 kilogram Potato Skin VS Cookies, chocolate sandwich, with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Potato Skin	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	20% 580kcal	160% 4640kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	177% 56.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	186% 2.98g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	191% 32.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	546% 710g	130g per day for Men 19-50 years
Sugars	NA	561% 407g	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	9.66% 7g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	NA	% 390g	g per day for Men 19-50 years
Fiber	65.8% 25g	76.3% 29g	38g per day for Men 19-50 years
Protein	46% 25.7g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	54.2% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	17.7% 0.23mg	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	153% 610μg	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	0% 0mg	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	165% 24.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	228% 274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	30% 300mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	371% 3.34mg	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	1518% 121mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	304% 7mg	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	133% 930mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	69% 2340mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	95% 52μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	259% 3880mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	22.5% 833g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cookies, chocolate sandwich, with creme filling, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Cookies, chocolate sandwich, with creme filling, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Cookies, chocolate sandwich, with creme filling, regular:

• 1 kilogram of Potato Skin has 10.4 times more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, regular contains 9.4 times more Vitamin B1, 6.3 times more Vitamin B2, 2.5 times more Vitamin B3 and 3.6 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Cookies, chocolate sandwich, with creme filling, regular provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Potato Skin as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Cookies, chocolate sandwich, with creme filling, regular:

• 1 kilogram of Potato Skin has 1.4 times more Calcium, 1.3 times more Copper, 1.8 times more Potassium and 26.8 times more Water than Cookies, chocolate sandwich, with creme filling, regular.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, regular contains 3.7 times more Iron, 2 times more Magnesium, 2.4 times more Phosphorus, 17.3 times more Selenium, 38.8 times more Sodium and 2.1 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cookies, chocolate sandwich, with creme filling, regular contain similar levels of Manganese per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, chocolate sandwich, with creme filling, regular contains 8 times more Energy, 191.4 times more Fat, 217.3 times more Saturated Fat, 29.8 times more Omega 3, 101.7 times more Omega 6, 5.7 times more Carbohydrate and 2 times more Protein than Raw Potato Skin.
• Both Potato Skin and Cookies, chocolate sandwich, with creme filling, regular offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6