Comparing Nutrients in 1 pound Potato Skin VS Candies, carob, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Potato Skin	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	9.07% 263kcal	84.5% 2449kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	411% 132g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	7.04% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	196% 255g	130g per day for Men 19-50 years
Sugars	NA	213% 155g	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	45.4% 17.2g	38g per day for Men 19-50 years
Protein	21% 11.7g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	45.4% 0.59mg	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	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	53% 1.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.5% 51.7mg	2.5% 2.27mg	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	47.5% 7.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	13.6% 136mg	137% 1374mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	92% 0.83mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	27.6% 0.64mg	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	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	84.4% 2871mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	146% 16mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Candies, carob, unsweetened per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Candies, carob, unsweetened:

• 1 pound of Potato Skin has 1.8 times more Vitamin B6 and 22.8 times more Vitamin C than Candies, carob, unsweetened.
• While 1 lb of Candies, carob, unsweetened contains 4.8 times more Vitamin B1, 4.7 times more Vitamin B2, 2.5 times more Vitamin B5 and more Vitamin B12 than Raw Potato Skin.
• Both Potato Skin and Candies, carob, unsweetened provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 1 pound of Candies, carob, unsweetened have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Candies, carob, unsweetened have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Candies, carob, unsweetened:

• 1 pound of Potato Skin has 2.3 times more Copper, 2.5 times more Iron, 4.3 times more Manganese and 54.1 times more Water than Candies, carob, unsweetened.
• While 1 lb of Candies, carob, unsweetened contains 10.1 times more Calcium, 1.6 times more Magnesium, 3.3 times more Phosphorus, 1.5 times more Potassium, 17.3 times more Selenium, 10.7 times more Sodium and 10.1 times more Zinc than Raw Potato Skin.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Candies, carob, unsweetened contains 9.3 times more Energy, 313.6 times more Fat, 1116.1 times more Saturated Fat, 4.5 times more Carbohydrate, 1.5 times more Fiber and 3.2 times more Protein than Raw Potato Skin.
• Both Raw Potato Skin as well as Candies, carob, unsweetened provide inadequate amounts of Omega 3 and Omega 6 in one pound.