Comparing Nutrients in 1 kilogram Potato Skin VS Snacks, granola bars, hard, almond

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Potato Skin	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	20% 580kcal	171% 4950kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	263% 255g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	391% 125g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	215% 36.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	477% 620g	130g per day for Men 19-50 years
Sugars	NA	NA	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	126% 48g	38g per day for Men 19-50 years
Protein	46% 25.7g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, granola bars, hard, almond	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	93% 4.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	36% 0.47mg	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	30% 120μg	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	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	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	30% 300mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	141% 1.27mg	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	313% 25mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	593% 13.7mg	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	326% 2280mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	80.3% 2730mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	273% 150μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	144% 16mg	11mg per day for Men 19-50 years
Water	22.5% 833g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, granola bars, hard, almond per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Snacks, granola bars, hard, almond to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Snacks, granola bars, hard, almond:

• 1 kilogram of Potato Skin has 1.7 times more Vitamin B3, 5.1 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
• While 1 kg of Snacks, granola bars, hard, almond contains 13.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.5 times more Vitamin B5 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Snacks, granola bars, hard, almond:

• 1 kilogram of Potato Skin has 3.3 times more Copper, 1.3 times more Iron, 1.5 times more Potassium and 26.9 times more Water than Snacks, granola bars, hard, almond.
• While 1 kg of Snacks, granola bars, hard, almond contains 3.5 times more Magnesium, 2.3 times more Manganese, 6 times more Phosphorus, 50 times more Selenium, 25.6 times more Sodium and 4.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Snacks, granola bars, hard, almond 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 Snacks, granola bars, hard, almond contains 8.5 times more Energy, 255 times more Fat, 481.2 times more Saturated Fat, 10 times more Omega 3, 114.4 times more Omega 6, 5 times more Carbohydrate, 1.9 times more Fiber and 3 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6