Comparing Nutrients in 1 pound Candies, sugar-coated almonds VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Candies, sugar-coated almonds	8%	34%	58%
Potato Skin	17%	1%	82%

Macro Nutrients

	Candies, sugar-coated almonds	Potato Skin	Recommended Dietary Allowance
Energy	72.7% 2109kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	84% 81.3g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	104% 17.7g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	391% 283g	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	30% 11.3g	30% 11.3g	38g per day for Men 19-50 years
Protein	81% 45.4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Candies, sugar-coated almonds	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	83.4% 1.1mg	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	17% 68μg	19.3% 77μg	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	0% 0mg	57.5% 51.7mg	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	374% 56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sugar-coated almonds	Potato Skin	Recommended Dietary Allowance
Calcium	45.4% 454mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	213% 1.9mg	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	108% 8.6mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	119% 2.73mg	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	108% 753mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	34% 1157mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	64.3% 7.08mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, sugar-coated almonds VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Candies, sugar-coated almonds versus 1 lb of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Candies, sugar-coated almonds vs Potato Skin:

• 1 pound of Candies, sugar-coated almonds has 2.4 times more Vitamin B1 and 7.1 times more Vitamin B2 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.9 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin C than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds and Potato Skin provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Candies, sugar-coated almonds have insufficient amounts of Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Candies, sugar-coated almonds as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Candies, sugar-coated almonds vs Potato Skin:

• 1 pound of Candies, sugar-coated almonds has 3.3 times more Calcium, 1.4 times more Copper, 6 times more Magnesium, 1.9 times more Manganese, 4.4 times more Phosphorus, 5.7 times more Selenium and 4.5 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.7 times more Iron, 1.6 times more Potassium and 36.2 times more Water than Candies, sugar-coated almonds.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Candies, sugar-coated almonds has 8 times more Energy, 179.3 times more Fat, 74.9 times more Saturated Fat, 122 times more Omega 6, 5.5 times more Carbohydrate and 3.9 times more Protein than Potato Skin.
• Both Candies, sugar-coated almonds and Potato Skin offer comparable quantities of Fiber per one pound.
• 1 pound of Potato Skin provide inadequate amounts of Omega 6
• Both Candies, sugar-coated almonds as well as Raw Potato Skin provide inadequate amounts of Omega 3 in one pound.