Comparing Nutrients in 1 pound Potato Skin VS Cookies, brownies, dry mix, sugar free

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cookies, brownies, dry mix, sugar free	3%	25%	72%

Macro Nutrients

	Potato Skin	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Energy	9.07% 263kcal	66.6% 1932kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	58.5% 56.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	28.6% 9.15g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	89.3% 1.43g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	113% 19.3g	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	281% 365g	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	50% 19g	38g per day for Men 19-50 years
Protein	21% 11.7g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	2.8% 0.036mg	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	54.4% 218μg	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	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Calcium	13.6% 136mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	13% 0.12mg	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	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	39.6% 0.91mg	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	37% 259mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cookies, brownies, dry mix, sugar free per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Cookies, brownies, dry mix, sugar free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Cookies, brownies, dry mix, sugar free:

• 1 pound of Potato Skin has 3.3 times more Vitamin B5, 29.9 times more Vitamin B6 and more Vitamin C than Cookies, brownies, dry mix, sugar free.
• While 1 lb of Cookies, brownies, dry mix, sugar free contains 6.6 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.8 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Cookies, brownies, dry mix, sugar free provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Potato Skin as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Potato Skin vs Cookies, brownies, dry mix, sugar free:

• 1 pound of Potato Skin has 2.5 times more Calcium, 16.3 times more Copper, 2.1 times more Iron, 5.8 times more Magnesium, 3 times more Manganese, 1.2 times more Potassium, 2.5 times more Zinc and 23.8 times more Water than Cookies, brownies, dry mix, sugar free.
• While 1 lb of Cookies, brownies, dry mix, sugar free contains 1.5 times more Phosphorus, 6.7 times more Selenium and 8.3 times more Sodium than Raw Potato Skin.
• 1 pound of Potato Skin lack sufficient amounts of Selenium
• 1 pound of Cookies, brownies, dry mix, sugar free lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, brownies, dry mix, sugar free contains 7.3 times more Energy, 125 times more Fat, 77.6 times more Saturated Fat, 31.5 times more Omega 3, 132.8 times more Omega 6, 6.5 times more Carbohydrate and 1.7 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Cookies, brownies, dry mix, sugar free offer comparable quantities of Protein per one pound.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6