Comparing Nutrients in 1 pound Potato Skin VS Cereals, WHEATENA, cooked with water

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cereals, WHEATENA, cooked with water	13%	8%	79%

Macro Nutrients

	Potato Skin	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Energy	9.07% 263kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	6.24% 1.06g	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	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	21% 11.7g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cereals, WHEATENA, cooked with water	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	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	6.63% 0.086mg	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	7.94% 31.8μg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Calcium	13.6% 136mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	26.2% 0.24mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	162% 3.73mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	10.3% 349mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	10.2% 378g	10.5% 387g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cereals, WHEATENA, cooked with water per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Cereals, WHEATENA, cooked with water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Cereals, WHEATENA, cooked with water:

• 1 pound of Potato Skin has 1.9 times more Vitamin B2, 1.9 times more Vitamin B3, 7.2 times more Vitamin B5, 12.6 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, cooked with water.
• 1 pound of Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B1 and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Potato Skin vs Cereals, WHEATENA, cooked with water:

• 1 pound of Potato Skin has 8.1 times more Copper, 5.8 times more Iron and 5.4 times more Potassium than Cereals, WHEATENA, cooked with water.
• While 1 lb of Cereals, WHEATENA, cooked with water contains 2.7 times more Calcium, 1.4 times more Manganese, 1.6 times more Phosphorus and 2 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cereals, WHEATENA, cooked with water contain similar levels of Magnesium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.3 times more Protein than Cereals, WHEATENA, cooked with water.
• Both Potato Skin and Cereals, WHEATENA, cooked with water offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Cereals, WHEATENA, cooked with water provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Cereals, WHEATENA, cooked with water provide inadequate amounts of Omega 3 and Omega 6 in one pound.