Comparing Nutrients in 1 pound Potato Skin VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Potato Skin	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	9.07% 263kcal	75.2% 2182kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	362% 116g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.24% 0.38g	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	195% 253g	130g per day for Men 19-50 years
Sugars	NA	226% 164g	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	76.4% 29g	38g per day for Men 19-50 years
Protein	21% 11.7g	17.3% 9.66g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Candies, coconut bar, not chocolate covered	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	15.7% 0.2mg	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	25% 100μg	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	57.5% 51.7mg	13.6% 12.2mg	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	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	13.6% 136mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	244% 5.6mg	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	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	38.7% 581mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	10.2% 378g	1.63% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Candies, coconut bar, not chocolate covered per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Candies, coconut bar, not chocolate covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Candies, coconut bar, not chocolate covered:

• 1 pound of Potato Skin has 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.2 times more Vitamin B5, 5.3 times more Vitamin B6 and 4.2 times more Vitamin C than Candies, coconut bar, not chocolate covered.
• While 1 lb of Candies, coconut bar, not chocolate covered contains 3.3 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2
• Both Raw Potato Skin as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Candies, coconut bar, not chocolate covered:

• 1 pound of Potato Skin has 4.2 times more Iron, 1.4 times more Potassium and 6.3 times more Water than Candies, coconut bar, not chocolate covered.
• While 1 lb of Candies, coconut bar, not chocolate covered contains 1.4 times more Calcium, 2.1 times more Manganese, 2.4 times more Phosphorus, 28.7 times more Selenium, 12.8 times more Sodium and 2.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Candies, coconut bar, not chocolate covered contain similar levels of Copper and Magnesium per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.2 times more Protein than Candies, coconut bar, not chocolate covered.
• While 1 lb of Candies, coconut bar, not chocolate covered contains 8.3 times more Energy, 276.5 times more Fat, 982.3 times more Saturated Fat, 4.5 times more Carbohydrate and 2.6 times more Fiber than Raw Potato Skin.
• Both Raw Potato Skin as well as Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3 and Omega 6 in one pound.