Comparing Nutrients in 1 kilogram Potato Skin VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Potato Skin	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	20% 580kcal	130% 3760kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	80% 1.28g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	80.7% 13.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	631% 820g	130g per day for Men 19-50 years
Sugars	NA	210% 152g	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	268% 102g	38g per day for Men 19-50 years
Protein	46% 25.7g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	861% 7750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	1154% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	1075% 172mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	1308% 17mg	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	1725% 6900μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2167% 52μg	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	230% 1380IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	30% 300mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	333% 3mg	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	3488% 279mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	240% 1010mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	NA	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	400% 2800mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	99% 3360mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	869% 478μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	313% 4700mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	709% 78mg	11mg per day for Men 19-50 years
Water	22.5% 833g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS POST, GRAPE-NUTS Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of POST, GRAPE-NUTS Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs POST, GRAPE-NUTS Flakes:

• 1 kilogram of Potato Skin has more Vitamin C than POST, GRAPE-NUTS Flakes.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contains more Vitamin A, 61.9 times more Vitamin B1, 39.5 times more Vitamin B2, 16.7 times more Vitamin B3, 7.1 times more Vitamin B6, 40.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D
• 1 kilogram of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Potato Skin vs POST, GRAPE-NUTS Flakes:

• 1 kilogram of Potato Skin has 1.4 times more Copper, 1.2 times more Potassium and 25.2 times more Water than POST, GRAPE-NUTS Flakes.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contains 8.6 times more Iron, 4.4 times more Magnesium, 7.4 times more Phosphorus, 159.3 times more Selenium, 47 times more Sodium and 22.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and POST, GRAPE-NUTS Flakes 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 Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contains 6.5 times more Energy, 37 times more Fat, 12.8 times more Omega 3, 42.9 times more Omega 6, 6.6 times more Carbohydrate, 4.1 times more Fiber and 3.7 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6