Comparing Nutrients in 1 pound Potato Skin VS Cereals, corn grits, white, regular and quick, enriched, dry

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Potato Skin	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	9.07% 263kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	22.6% 3.84g	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	276% 359g	130g per day for Men 19-50 years
Sugars	NA	3.57% 2.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	30% 11.3g	55% 21g	38g per day for Men 19-50 years
Protein	21% 11.7g	62% 34.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cereals, corn grits, white, regular and quick, enriched, dry	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	480% 5.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	81.3% 1.06mg	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	194% 776μg	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	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	15% 0.14mg	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	173% 14mg	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	28.6% 0.66mg	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	72% 503mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.3% 4.54mg	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	1.34% 49.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cereals, corn grits, white, regular and quick, enriched, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 1 pound of Potato Skin has more Vitamin C than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry contains 60.5 times more Vitamin B1, 8.9 times more Vitamin B2, 4.3 times more Vitamin B3 and 10.1 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Cereals, corn grits, white, regular and quick, enriched, dry provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 1 pound of Potato Skin has 7.5 times more Calcium, 14.1 times more Copper, 4.2 times more Manganese, 2.9 times more Potassium and 7.6 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry contains 1.6 times more Magnesium, 2.9 times more Phosphorus, 56.7 times more Selenium and 2.1 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cereals, corn grits, white, regular and quick, enriched, dry contain similar levels of Iron per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry contains 6.4 times more Energy, 26.5 times more Omega 6, 6.4 times more Carbohydrate, 1.8 times more Fiber and 3 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 Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3 in one pound.