Comparing Nutrients in 1 kilogram Potato Skin VS Snacks, granola bars, soft, uncoated, raisin

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, granola bars, soft, uncoated, raisin	7%	35%	58%

Macro Nutrients

	Potato Skin	Snacks, granola bars, soft, uncoated, raisin	Recommended Dietary Allowance
Energy	20% 580kcal	154% 4480kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	184% 178g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	299% 96g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	179% 30.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	511% 664g	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	136% 76g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, granola bars, soft, uncoated, raisin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	79.2% 1.03mg	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	52.5% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75% 1.8μg	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, raisin	Recommended Dietary Allowance
Calcium	30% 300mg	101% 1010mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	311% 2.8mg	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	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	548% 12.6mg	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	314% 2200mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	106% 3620mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	285% 157μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	188% 2820mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	118% 13mg	11mg per day for Men 19-50 years
Water	22.5% 833g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, granola bars, soft, uncoated, raisin per 1 kg

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

• 1 kilogram of Potato Skin has 2.3 times more Vitamin B6 and more Vitamin C than Snacks, granola bars, soft, uncoated, raisin.
• While 1 kg of Snacks, granola bars, soft, uncoated, raisin contains 11 times more Vitamin B1, 4.3 times more Vitamin B2, 1.6 times more Vitamin B5 and more Vitamin B12 than Raw Potato Skin.
• Both Potato Skin and Snacks, granola bars, soft, uncoated, raisin provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 1 kilogram of Snacks, granola bars, soft, uncoated, raisin have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Snacks, granola bars, soft, uncoated, raisin have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Snacks, granola bars, soft, uncoated, raisin:

• 1 kilogram of Potato Skin has 1.5 times more Copper, 1.3 times more Iron and 13 times more Water than Snacks, granola bars, soft, uncoated, raisin.
• While 1 kg of Snacks, granola bars, soft, uncoated, raisin contains 3.4 times more Calcium, 3.1 times more Magnesium, 2.1 times more Manganese, 5.8 times more Phosphorus, 52.3 times more Selenium, 28.2 times more Sodium and 3.7 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Snacks, granola bars, soft, uncoated, raisin 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 Snacks, granola bars, soft, uncoated, raisin contains 7.7 times more Energy, 178 times more Fat, 368.1 times more Saturated Fat, 17 times more Omega 3, 95 times more Omega 6, 5.3 times more Carbohydrate, 1.7 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