Comparing Nutrients in 1 pound Potato Skin VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%

Macro Nutrients

	Potato Skin	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Energy	9.07% 263kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	29.6% 9.5g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	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	250% 325g	130g per day for Men 19-50 years
Sugars	NA	110% 80g	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	99% 37.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	82.3% 46g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	547% 6.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	258% 41.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	342% 4.45mg	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	193% 771μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.5% 51.7mg	0.5% 0.45mg	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	19.4% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Calcium	13.6% 136mg	112% 1116mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	NA	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	688% 55mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	111% 467mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	NA	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	233% 1628mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	45.2% 1538mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	169% 2536mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.91% 33.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• 1 pound of Potato Skin has 114 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contains 68.9 times more Vitamin B1, 16.2 times more Vitamin B2, 8.8 times more Vitamin B3, 4.1 times more Vitamin B6 and 10 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Potato Skin vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• 1 pound of Potato Skin has 1.2 times more Potassium and 11.3 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contains 8.2 times more Calcium, 3.7 times more Iron, 4.5 times more Magnesium, 9.4 times more Phosphorus, 55.9 times more Sodium and 6.6 times more Zinc than Raw Potato Skin.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contains 6.5 times more Energy, 74.6 times more Fat, 80.4 times more Saturated Fat, 5.8 times more Carbohydrate, 3.3 times more Fiber and 4 times more Protein than Raw Potato Skin.