Comparing Nutrients in 1 pound Potato Skin VS Cereals ready-to-eat, RALSTON CRISP RICE

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%

Macro Nutrients

	Potato Skin	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	9.07% 263kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	7.8% 1.33g	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	301% 391g	130g per day for Men 19-50 years
Sugars	NA	76% 55g	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	3.8% 2.77g	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	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 46.7g	g per day for Men 19-50 years
Fiber	30% 11.3g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	21% 11.7g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Vitamin A	0% 0μg	573% 5153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	775% 9.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	449% 5.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	821% 131mg	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	676% 8.8mg	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	687% 2749μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1030% 24.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.5% 51.7mg	325% 293mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	229% 1374IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.8% 0.27mg	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 ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Calcium	13.6% 136mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	75% 0.68mg	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	1856% 148mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	217% 5mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	165% 2472mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cereals ready-to-eat, RALSTON CRISP RICE per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Cereals ready-to-eat, RALSTON CRISP RICE 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, RALSTON CRISP RICE:

• 1 lb of Cereals ready-to-eat, RALSTON CRISP RICE contains more Vitamin A, 97.6 times more Vitamin B1, 33.9 times more Vitamin B2, 28 times more Vitamin B3, 8.1 times more Vitamin B6, 35.6 times more Vitamin B9, more Vitamin B12, 5.7 times more Vitamin C and more Vitamin D than Raw Potato Skin.
• Both Potato Skin and Cereals ready-to-eat, RALSTON CRISP RICE 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, RALSTON CRISP RICE:

• 1 pound of Potato Skin has 6 times more Calcium, 2.8 times more Copper, 3.9 times more Potassium and 23 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 1 lb of Cereals ready-to-eat, RALSTON CRISP RICE contains 10.1 times more Iron, 1.8 times more Manganese, 2.6 times more Phosphorus, 60 times more Selenium, 54.5 times more Sodium and 3.7 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cereals ready-to-eat, RALSTON CRISP RICE contain similar levels of Magnesium per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium
• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 3.6 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 1 lb of Cereals ready-to-eat, RALSTON CRISP RICE contains 6.6 times more Energy, 6.9 times more Carbohydrate and 2.6 times more Protein than Raw Potato Skin.
• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Fiber
• Both Raw Potato Skin as well as Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Omega 6 in one pound.