Comparing Nutrients in 1 pound Potato Skin VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Potato Skin	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	9.07% 263kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	8.75% 1.5g	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	313% 407g	130g per day for Men 19-50 years
Sugars	NA	321% 233g	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	19.6% 14g	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	% 37.4g	g per day for Men 19-50 years
Sucrose	NA	% 161g	g per day for Men 19-50 years
Fiber	30% 11.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	21% 11.7g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	0% 0μg	280% 2517μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	756% 9.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	713% 114mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	721% 9.38mg	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	840% 3361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1261% 30.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.5% 51.7mg	139% 125mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	114% 685IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	13.6% 136mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	149% 1.34mg	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	449% 36mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	168% 3.86mg	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	144% 1007mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	301% 33mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains more Vitamin A, 82.9 times more Vitamin B1, 57 times more Vitamin B2, 24.4 times more Vitamin B3, 8.6 times more Vitamin B6, 43.6 times more Vitamin B9, more Vitamin B12, 2.4 times more Vitamin C and more Vitamin D than Raw Potato Skin.
• Both Potato Skin and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for Potato Skin vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 1 pound of Potato Skin has 2.7 times more Calcium, 1.4 times more Copper, 2 times more Potassium and 30.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 2.4 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 5.8 times more Phosphorus, 90.7 times more Selenium, 20.4 times more Sodium and 20.9 times more Zinc than Raw Potato Skin.
• 1 pound of Potato Skin lack sufficient amounts of Selenium
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 6.4 times more Energy, 7.2 times more Carbohydrate and 2.2 times more Protein than Raw Potato Skin.
• Both Potato Skin and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Fiber per one pound.
• Both Raw Potato Skin as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6 in one pound.