Comparing Nutrients in 1 pound Potato Skin VS Candies, NESTLE, BABY RUTH Bar

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Candies, NESTLE, BABY RUTH Bar	5%	41%	54%

Macro Nutrients

	Potato Skin	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Energy	9.07% 263kcal	74.3% 2155kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	172% 55g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	70.3% 12g	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	226% 294g	130g per day for Men 19-50 years
Sugars	NA	338% 245g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	21% 11.7g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Candies, NESTLE, BABY RUTH Bar	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	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	42.2% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	35.5% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	30.2% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	14.7% 0.19mg	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	13.6% 54.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	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% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Candies, NESTLE, BABY RUTH Bar	Recommended Dietary Allowance
Calcium	13.6% 136mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	113% 1.02mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	69.2% 1.6mg	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	61% 426mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	33.2% 1129mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.86% 31.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Candies, NESTLE, BABY RUTH Bar per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Candies, NESTLE, BABY RUTH Bar:

• 1 pound of Potato Skin has 5.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Candies, NESTLE, BABY RUTH Bar.
• While 1 lb of Candies, NESTLE, BABY RUTH Bar contains 2.8 times more Vitamin B1, 3.2 times more Vitamin B2 and more Vitamin B12 than Raw Potato Skin.
• Both Potato Skin and Candies, NESTLE, BABY RUTH Bar provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 1 pound of Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Candies, NESTLE, BABY RUTH Bar have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Candies, NESTLE, BABY RUTH Bar:

• 1 pound of Potato Skin has 1.9 times more Copper, 5.1 times more Iron, 1.7 times more Manganese, 1.7 times more Potassium and 11.9 times more Water than Candies, NESTLE, BABY RUTH Bar.
• While 1 lb of Candies, NESTLE, BABY RUTH Bar contains 1.6 times more Calcium, 1.9 times more Magnesium, 2.5 times more Phosphorus, 8.3 times more Selenium, 23 times more Sodium and 2.1 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 pound of Potato Skin has 1.3 times more Fiber than Candies, NESTLE, BABY RUTH Bar.
• While 1 lb of Candies, NESTLE, BABY RUTH Bar contains 8.2 times more Energy, 216 times more Fat, 465.4 times more Saturated Fat, 82.3 times more Omega 6, 5.2 times more Carbohydrate and 2.1 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Candies, NESTLE, BABY RUTH Bar provide inadequate amounts of Omega 3 in one pound.