Comparing Nutrients in 1 kilogram Potato Skin VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	8%	38%	54%

Macro Nutrients

	Potato Skin	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Energy	20% 580kcal	149% 4320kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	206% 200g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	175% 56g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	267% 45.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	478% 622g	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	111% 42g	38g per day for Men 19-50 years
Protein	46% 25.7g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	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	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	197% 31.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	77% 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	82.5% 330μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	188% 4.5μg	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, soft, uncoated, peanut butter and chocolate chip	Recommended Dietary Allowance
Calcium	30% 300mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	444% 4mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	587% 13.5mg	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	374% 2620mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	111% 3770mg	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	219% 3280mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	155% 17mg	11mg per day for Men 19-50 years
Water	22.5% 833g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip 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, soft, uncoated, peanut butter and chocolate chip:

• 1 kilogram of Potato Skin has 2.4 times more Vitamin B6 and more Vitamin C than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 1 kg of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contains 5.7 times more Vitamin B1, 3.2 times more Vitamin B2, 3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin B12 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 1 kilogram of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip:

• 1 kilogram of Potato Skin has 1.7 times more Iron and 14.1 times more Water than Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip.
• While 1 kg of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contains 2.7 times more Calcium, 3.8 times more Magnesium, 2.2 times more Manganese, 6.9 times more Phosphorus, 32.8 times more Sodium and 4.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contain similar levels of Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip contains 7.4 times more Energy, 200 times more Fat, 215 times more Saturated Fat, 141.9 times more Omega 6, 5 times more Carbohydrate, 1.7 times more Fiber and 3.8 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 Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip provide inadequate amounts of Omega 3 in one kilogram.