Comparing Nutrients in 1 pound Potato Skin VS Puddings, chocolate, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Puddings, chocolate, dry mix, regular	3%	5%	92%

Macro Nutrients

	Potato Skin	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Energy	9.07% 263kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	17.5% 5.6g	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	2.1% 0.36g	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	312% 405g	130g per day for Men 19-50 years
Sugars	NA	268% 195g	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	21% 11.7g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Puddings, chocolate, dry mix, regular	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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	5.6% 0.073mg	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	4.54% 18μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Puddings, chocolate, dry mix, regular	Recommended Dietary Allowance
Calcium	13.6% 136mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	261% 2.35mg	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	103% 8.26mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	72.4% 304mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	106% 2.44mg	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	57% 399mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	27.2% 15μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	145% 2173mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Puddings, chocolate, dry mix, regular per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Puddings, chocolate, dry mix, regular:

• 1 pound of Potato Skin has 3.1 times more Vitamin B3, 8.6 times more Vitamin B5, 14.9 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Puddings, chocolate, dry mix, regular.
• While 1 lb of Puddings, chocolate, dry mix, regular contains 1.9 times more Vitamin B2 than Raw Potato Skin.
• 1 pound of Puddings, chocolate, dry mix, regular have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Puddings, chocolate, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Puddings, chocolate, dry mix, regular:

• 1 pound of Potato Skin has 1.8 times more Iron, 2 times more Potassium and 20.8 times more Water than Puddings, chocolate, dry mix, regular.
• While 1 lb of Puddings, chocolate, dry mix, regular contains 1.8 times more Calcium, 2.9 times more Magnesium, 2.3 times more Phosphorus, 11 times more Selenium, 47.9 times more Sodium and 2.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Puddings, chocolate, dry mix, regular contain similar levels of Copper and Manganese per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Puddings, chocolate, dry mix, regular contains 6.2 times more Energy, 21 times more Fat, 47.5 times more Saturated Fat, 7.2 times more Carbohydrate and 1.8 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Puddings, chocolate, dry mix, regular offer comparable quantities of Protein per one pound.
• Both Raw Potato Skin as well as Puddings, chocolate, dry mix, regular provide inadequate amounts of Omega 3 and Omega 6 in one pound.