Comparing Nutrients in 1 kilogram Potato Skin VS Toppings, butterscotch or caramel

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Toppings, butterscotch or caramel	2%	0%	98%

Macro Nutrients

	Potato Skin	Toppings, butterscotch or caramel	Recommended Dietary Allowance
Energy	20% 580kcal	74.5% 2160kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	439% 570g	130g per day for Men 19-50 years
Sugars	NA	786% 570g	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	0% 0g	38g per day for Men 19-50 years
Protein	46% 25.7g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Toppings, butterscotch or caramel	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 190μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	0% 0mg	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	5% 20μg	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	5.56% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Toppings, butterscotch or caramel	Recommended Dietary Allowance
Calcium	30% 300mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 224μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	12.6% 0.29mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	227% 3410mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	0% 0mg	11mg per day for Men 19-50 years
Water	22.5% 833g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Toppings, butterscotch or caramel per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Toppings, butterscotch or caramel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Toppings, butterscotch or caramel:

• 1 kilogram of Potato Skin has more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, 8.5 times more Vitamin B9 and 22.8 times more Vitamin C than Toppings, butterscotch or caramel.
• While 1 kg of Toppings, butterscotch or caramel contains more Vitamin A and more Vitamin B12 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B12
• 1 kilogram of Toppings, butterscotch or caramel have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Toppings, butterscotch or caramel have insufficient amounts of Vitamin B1 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Toppings, butterscotch or caramel:

• 1 kilogram of Potato Skin has more Copper, more Iron, 4.6 times more Magnesium, 20.8 times more Manganese, 6.3 times more Potassium, more Zinc and 2 times more Water than Toppings, butterscotch or caramel.
• While 1 kg of Toppings, butterscotch or caramel contains 1.6 times more Calcium, 4.3 times more Selenium and 34.1 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Toppings, butterscotch or caramel contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of Toppings, butterscotch or caramel lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has more Fiber and 2.1 times more Protein than Toppings, butterscotch or caramel.
• While 1 kg of Toppings, butterscotch or caramel contains 3.7 times more Energy and 4.6 times more Carbohydrate than Raw Potato Skin.
• 1 kilogram of Toppings, butterscotch or caramel provide inadequate amounts of Fiber
• Both Raw Potato Skin as well as Toppings, butterscotch or caramel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.