Comparing Nutrients in 1 pound Potato Skin VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Potato Skin	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	9.07% 263kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	23% 7.35g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	286% 372g	130g per day for Men 19-50 years
Sugars	NA	271% 196g	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	21% 11.7g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	87.3% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	27% 0.35mg	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	19.3% 77μg	77% 308μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.5% 51.7mg	0% 0mg	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	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	13.6% 136mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	36.3% 0.33mg	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	184% 14.7mg	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	37.7% 0.87mg	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	24.6% 172mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	220% 3302mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.88% 32.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cake, yellow, enriched, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Cake, yellow, enriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Cake, yellow, enriched, dry mix:

• 1 pound of Potato Skin has 3.1 times more Vitamin B6 and more Vitamin C than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 11 times more Vitamin B1, 6.1 times more Vitamin B2, 2.2 times more Vitamin B3, 4 times more Vitamin B9 and more Vitamin B12 than Raw Potato Skin.
• Both Potato Skin and Cake, yellow, enriched, dry mix provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 1 pound of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Cake, yellow, enriched, dry mix:

• 1 pound of Potato Skin has 5.9 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 3.2 times more Manganese, 8.8 times more Potassium, 1.3 times more Zinc and 11.6 times more Water than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 7 times more Calcium, 8.2 times more Phosphorus, 10 times more Selenium and 72.8 times more Sodium than Raw Potato Skin.
• 1 pound of Potato Skin lack sufficient amounts of Selenium
• 1 pound of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 2.1 times more Fiber than Cake, yellow, enriched, dry mix.
• While 1 lb of Cake, yellow, enriched, dry mix contains 6.4 times more Energy, 35 times more Fat, 62.3 times more Saturated Fat, 6.6 times more Carbohydrate and 1.4 times more Protein than Raw Potato Skin.
• Both Raw Potato Skin as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3 and Omega 6 in one pound.