Comparing Nutrients in 1 pound Potato Skin VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Potato Skin	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	9.07% 263kcal	80.6% 2336kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	149% 47.6g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	68.2% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	260% 337g	130g per day for Men 19-50 years
Sugars	NA	265% 192g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 192g	g per day for Men 19-50 years
Fiber	30% 11.3g	0% 0g	38g per day for Men 19-50 years
Protein	21% 11.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cookies, gluten-free, lemon wafer	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	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	0% 0mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.5% 51.7mg	NA	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	94% 14mg	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, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	13.6% 136mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	0% 0mg	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	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	3.75% 0.086mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	33.6% 503mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cookies, gluten-free, lemon wafer per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Cookies, gluten-free, lemon wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Cookies, gluten-free, lemon wafer:

• 1 pound of Potato Skin has 15.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 1 lb of Cookies, gluten-free, lemon wafer contains 2.1 times more Vitamin B1 and 1.9 times more Vitamin B2 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 1 pound for Potato Skin vs Cookies, gluten-free, lemon wafer:

• 1 pound of Potato Skin has 3.3 times more Calcium, more Copper, 18 times more Iron, 7.7 times more Magnesium, 31.7 times more Manganese, 11.5 times more Potassium, 11.7 times more Zinc and 74.4 times more Water than Cookies, gluten-free, lemon wafer.
• While 1 lb of Cookies, gluten-free, lemon wafer contains 11.1 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Cookies, gluten-free, lemon wafer contain similar levels of Phosphorus per one pound.
• 1 pound of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc
• Both Raw Potato Skin as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 1 lb of Cookies, gluten-free, lemon wafer contains 8.9 times more Energy, 241.8 times more Fat, 403.9 times more Saturated Fat, 9.8 times more Omega 3, 79.9 times more Omega 6 and 6 times more Carbohydrate than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein