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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Potato Skin	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	20% 580kcal	166% 4810kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	272% 264g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	232% 74.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	168% 28.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	511% 664g	130g per day for Men 19-50 years
Sugars	NA	684% 496g	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	65.8% 25g	137% 52g	38g per day for Men 19-50 years
Protein	46% 25.7g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	34% 0.44mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	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	105% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	30% 300mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	350% 3.15mg	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	391% 31.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	162% 3.72mg	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	129% 900mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	217% 3260mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	22.5% 833g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated 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, chocolate-coated 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, chocolate-coated:

• 1 kilogram of Potato Skin has 1.7 times more Vitamin B5, 5.4 times more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contains 4.5 times more Vitamin B1, 5.4 times more Vitamin B2, 1.3 times more Vitamin B3 and more Vitamin B12 than Raw Potato Skin.
• Both Potato Skin and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 1 kilogram of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

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

• 1 kilogram of Potato Skin has 1.3 times more Copper, 1.6 times more Manganese, 1.7 times more Potassium and 41.6 times more Water than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contains 1.7 times more Magnesium, 2.4 times more Phosphorus, 10.7 times more Selenium, 32.6 times more Sodium and 1.7 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain similar levels of Calcium and Iron 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, chocolate-coated contains 8.3 times more Energy, 264 times more Fat, 285.6 times more Saturated Fat, 14.6 times more Omega 3, 89.2 times more Omega 6, 5.3 times more Carbohydrate, 2.1 times more Fiber and 1.4 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6