Comparing Nutrients in 1 kilogram Potato Skin VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Potato Skin	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	20% 580kcal	184% 5350kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	312% 302g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	456% 146g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	440% 573g	130g per day for Men 19-50 years
Sugars	NA	4.14% 3g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	65.8% 25g	263% 100g	38g per day for Men 19-50 years
Protein	46% 25.7g	150% 83.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	238% 3.1mg	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	37.5% 150μg	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	194% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	30% 300mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	227% 2.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	336% 7.7mg	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	393% 2750mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	116% 3930mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	509% 7630mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	211% 23mg	11mg per day for Men 19-50 years
Water	22.5% 833g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Popcorn, microwave, regular (butter) flavor, made with palm oil per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Popcorn, microwave, regular (butter) flavor, made with palm oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 1 kilogram of Potato Skin has 1.5 times more Vitamin B5 and more Vitamin C than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 kg of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Potato Skin.
• Both Potato Skin and Popcorn, microwave, regular (butter) flavor, made with palm oil provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 1 kilogram of Potato Skin has 1.3 times more Calcium, 2.1 times more Copper, 1.6 times more Iron and 92.5 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 1 kg of Popcorn, microwave, regular (butter) flavor, made with palm oil contains 4.8 times more Magnesium, 1.3 times more Manganese, 7.2 times more Phosphorus, 19.7 times more Selenium, 76.3 times more Sodium and 6.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Popcorn, microwave, regular (butter) flavor, made with palm oil 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 Popcorn, microwave, regular (butter) flavor, made with palm oil contains 9.2 times more Energy, 302.2 times more Fat, 561.5 times more Saturated Fat, 128.3 times more Omega 6, 4.6 times more Carbohydrate, 4 times more Fiber and 3.3 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3 in one kilogram.