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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%

Macro Nutrients

	Potato Skin	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Energy	9.07% 263kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	13.4% 2.28g	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	278% 361g	130g per day for Men 19-50 years
Sugars	NA	4% 2.9g	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	19% 7.26g	38g per day for Men 19-50 years
Protein	21% 11.7g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	51.3% 0.67mg	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	5.67% 22.7μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Calcium	13.6% 136mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	37.8% 0.34mg	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	56.7% 4.54mg	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	21% 0.48mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	18.3% 621mg	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	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.2% 378g	1.23% 45.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Cereals, corn grits, yellow, regular and quick, unenriched, 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, yellow, regular and quick, unenriched, dry:

• 1 pound of Potato Skin has 1.6 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 1 lb of Cereals, corn grits, yellow, regular and quick, unenriched, dry contains 6.2 times more Vitamin B1 and 1.6 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Cereals, corn grits, yellow, regular and quick, unenriched, dry provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Potato Skin has 15 times more Calcium, 5.6 times more Copper, 3.2 times more Iron, 5.7 times more Manganese, 3 times more Potassium and 8.3 times more Water than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 1 lb of Cereals, corn grits, yellow, regular and quick, unenriched, dry contains 1.9 times more Phosphorus and 56.7 times more Selenium than Raw Potato Skin.
• Both Potato Skin and Cereals, corn grits, yellow, regular and quick, unenriched, dry contain similar levels of Magnesium and Zinc per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium
• 1 pound of Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.6 times more Fiber than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 1 lb of Cereals, corn grits, yellow, regular and quick, unenriched, dry contains 6.4 times more Energy, 15.7 times more Omega 6, 6.4 times more Carbohydrate and 3.4 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, yellow, regular and quick, unenriched, dry provide inadequate amounts of Omega 3 in one pound.