Comparing Nutrients in 1 pound Potato Skin VS Puddings, banana, dry mix, instant, with added oil

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Potato Skin	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	9.07% 263kcal	60.4% 1751kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	53% 9.03g	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	311% 404g	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	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	Puddings, banana, dry mix, instant, with added oil	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	0.38% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	1.05% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	0.057% 0.009mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	0.54% 0.027mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	0.35% 0.005mg	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	1.9% 0.045μg	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	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	13.6% 136mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	10.6% 0.095mg	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	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	1.97% 0.045mg	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	521% 3647mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	453% 6799mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Puddings, banana, dry mix, instant, with added oil per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Puddings, banana, dry mix, instant, with added oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Puddings, banana, dry mix, instant, with added oil:

• 1 pound of Potato Skin has 12.7 times more Vitamin B2, 516.5 times more Vitamin B3, 50.3 times more Vitamin B5, 239 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• 1 pound of Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Potato Skin vs Puddings, banana, dry mix, instant, with added oil:

• 1 pound of Potato Skin has 5 times more Calcium, 20.1 times more Copper, 27 times more Iron, 11.5 times more Magnesium, 60.2 times more Manganese, 27.5 times more Potassium, 8.8 times more Zinc and 29.7 times more Water than Puddings, banana, dry mix, instant, with added oil.
• While 1 lb of Puddings, banana, dry mix, instant, with added oil contains 21.2 times more Phosphorus and 149.9 times more Sodium than Raw Potato Skin.
• 1 pound of Puddings, banana, dry mix, instant, with added oil lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Raw Potato Skin as well as Puddings, banana, dry mix, instant, with added oil 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 Puddings, banana, dry mix, instant, with added oil.
• While 1 lb of Puddings, banana, dry mix, instant, with added oil contains 6.7 times more Energy, 44 times more Fat, 30.4 times more Saturated Fat, 12 times more Omega 3, 62.2 times more Omega 6 and 7.2 times more Carbohydrate than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Puddings, banana, dry mix, instant, with added oil provide inadequate amounts of Fiber and Protein