Comparing Nutrients in 1 kilogram Potato Skin VS Cookies, oatmeal, commercially prepared, regular

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%

Macro Nutrients

	Potato Skin	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Energy	20% 580kcal	155% 4500kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	187% 181g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	141% 45g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	528% 687g	130g per day for Men 19-50 years
Sugars	NA	340% 247g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	46% 25.7g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	223% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	50.8% 0.66mg	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	148% 590μg	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	5.56% 5mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66.7% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Calcium	30% 300mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	149% 1.34mg	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	323% 26mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	365% 8.4mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	347% 5200mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	22.5% 833g	1.54% 57g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cookies, oatmeal, commercially prepared, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Cookies, oatmeal, commercially prepared, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Cookies, oatmeal, commercially prepared, regular:

• 1 kilogram of Potato Skin has 3.6 times more Vitamin B6 and 22.8 times more Vitamin C than Cookies, oatmeal, commercially prepared, regular.
• While 1 kg of Cookies, oatmeal, commercially prepared, regular contains 12.7 times more Vitamin B1, 6.1 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.5 times more Vitamin B9 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Cookies, oatmeal, commercially prepared, 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, oatmeal, commercially prepared, regular:

• 1 kilogram of Potato Skin has 3.2 times more Copper, 1.3 times more Iron, 2.9 times more Potassium and 14.6 times more Water than Cookies, oatmeal, commercially prepared, regular.
• While 1 kg of Cookies, oatmeal, commercially prepared, regular contains 1.4 times more Magnesium, 1.4 times more Manganese, 3.6 times more Phosphorus, 32.7 times more Selenium, 52 times more Sodium and 2.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cookies, oatmeal, commercially prepared, regular contain similar levels of Calcium per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, oatmeal, commercially prepared, regular contains 7.8 times more Energy, 181 times more Fat, 173.8 times more Saturated Fat, 12.9 times more Omega 3, 75.4 times more Omega 6, 5.5 times more Carbohydrate and 2.4 times more Protein than Raw Potato Skin.
• Both Potato Skin and Cookies, oatmeal, commercially prepared, regular offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6