Comparing Nutrients in 1 kilogram Potato Skin VS Snacks, rice cakes, brown rice, multigrain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%

Macro Nutrients

	Potato Skin	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Energy	20% 580kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	275% 4.4g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	616% 801g	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	NA	38g per day for Men 19-50 years
Protein	46% 25.7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, rice cakes, brown rice, multigrain, unsalted	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	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	413% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	105% 1.37mg	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	50% 200μg	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, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Calcium	30% 300mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	474% 4.27mg	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	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	2270% 52.2mg	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	529% 3700mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	364% 200μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	230% 25.3mg	11mg per day for Men 19-50 years
Water	22.5% 833g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, rice cakes, brown rice, multigrain, unsalted per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Snacks, rice cakes, brown rice, multigrain, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• 1 kilogram of Potato Skin has 1.7 times more Vitamin B6 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain, unsalted contains 3.2 times more Vitamin B1, 4.8 times more Vitamin B2, 6.4 times more Vitamin B3 and 3.3 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Snacks, rice cakes, brown rice, multigrain, unsalted provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• 1 kilogram of Potato Skin has 1.4 times more Calcium, 1.7 times more Iron, 1.4 times more Potassium and 13.2 times more Water than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain, unsalted contains 6 times more Magnesium, 8.7 times more Manganese, 9.7 times more Phosphorus, 66.7 times more Selenium and 7.2 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Snacks, rice cakes, brown rice, multigrain, unsalted contain similar levels of Copper per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, rice cakes, brown rice, multigrain, unsalted contains 6.7 times more Energy, 35 times more Fat, 44 times more Omega 3, 31.3 times more Omega 6, 6.4 times more Carbohydrate and 3.3 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6