Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Potato Skin	Recommended Dietary Allowance
Energy	58% 1678kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	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	313% 407g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	321% 233g	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	19.6% 14g	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	% 37.4g	NA	g per day for Men 19-50 years
Sucrose	% 161g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	30% 11.3g	38g per day for Men 19-50 years
Protein	46.7% 26g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Potato Skin	Recommended Dietary Allowance
Vitamin A	280% 2517μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	658% 7.9mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	756% 9.83mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	713% 114mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	721% 9.38mg	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	840% 3361μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1261% 30.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	139% 125mg	57.5% 51.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Potato Skin	Recommended Dietary Allowance
Calcium	5% 50mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	449% 36mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	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	144% 1007mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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 Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Potato Skin:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has more Vitamin A, 82.9 times more Vitamin B1, 57 times more Vitamin B2, 24.4 times more Vitamin B3, 8.6 times more Vitamin B6, 43.6 times more Vitamin B9, more Vitamin B12, 2.4 times more Vitamin C and more Vitamin D than Potato Skin.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Potato Skin provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Potato Skin:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 2.4 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 5.8 times more Phosphorus, 90.7 times more Selenium, 20.4 times more Sodium and 20.9 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.7 times more Calcium, 1.4 times more Copper, 2 times more Potassium and 30.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 6.4 times more Energy, 7.2 times more Carbohydrate and 2.2 times more Protein than Potato Skin.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Potato Skin offer comparable quantities of Fiber per one pound.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.