Comparing Nutrients in 1 kilogram Potato Skin VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%

Macro Nutrients

	Potato Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Energy	20% 580kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	195% 189g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	66.8% 21.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	291% 4.66g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	210% 35.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	501% 651g	130g per day for Men 19-50 years
Sugars	NA	12% 8.6g	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	0% 0g	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	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	92% 35g	38g per day for Men 19-50 years
Protein	46% 25.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	435% 5.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	424% 68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	127% 114mg	NA	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

	Potato Skin	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Calcium	30% 300mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	179% 1.6mg	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	609% 48.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	240% 5.5mg	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	247% 1730mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	543% 8150mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	22.5% 833g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contains 36.9 times more Vitamin B1, 14.9 times more Vitamin B2, 6.6 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1

Comparing minerals per 1 kilogram for Potato Skin vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• 1 kilogram of Potato Skin has 2.6 times more Copper, 1.3 times more Potassium and 23.7 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contains 3.1 times more Calcium, 1.5 times more Iron, 4.6 times more Phosphorus, 81.5 times more Sodium and 3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain similar levels of Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contains 8.1 times more Energy, 189.3 times more Fat, 82.2 times more Saturated Fat, 46.6 times more Omega 3, 111.4 times more Omega 6, 5.2 times more Carbohydrate, 1.4 times more Fiber and 3.8 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6