Comparing Nutrients in 1 pound Potato Skin VS Snacks, corn cakes

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, corn cakes	8%	6%	86%

Macro Nutrients

	Potato Skin	Snacks, corn cakes	Recommended Dietary Allowance
Energy	9.07% 263kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	23.7% 4.04g	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	291% 378g	130g per day for Men 19-50 years
Sugars	NA	147% 106g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, corn cakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	75.3% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	49% 0.64mg	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	21.5% 86μg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Snacks, corn cakes	Recommended Dietary Allowance
Calcium	13.6% 136mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	212% 1.9mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	123% 517mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	358% 8.23mg	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	102% 712mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	148% 2214mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, corn cakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Snacks, corn cakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Snacks, corn cakes:

• 1 pound of Potato Skin has 1.7 times more Vitamin B6 and more Vitamin C than Snacks, corn cakes.
• While 1 lb of Snacks, corn cakes contains more Vitamin A, 11.9 times more Vitamin B1, 1.3 times more Vitamin B2, 5 times more Vitamin B3 and 2.7 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Snacks, corn cakes provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 1 pound of Snacks, corn cakes have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Snacks, corn cakes have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Potato Skin vs Snacks, corn cakes:

• 1 pound of Potato Skin has 1.6 times more Calcium, 2.3 times more Iron, 2.6 times more Potassium and 18.1 times more Water than Snacks, corn cakes.
• While 1 lb of Snacks, corn cakes contains 5 times more Magnesium, 3 times more Manganese, 4.1 times more Phosphorus, 33 times more Selenium, 48.8 times more Sodium and 5.7 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Snacks, corn cakes contain similar levels of Copper per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium
• 1 pound of Snacks, corn cakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.3 times more Fiber than Snacks, corn cakes.
• While 1 lb of Snacks, corn cakes contains 6.7 times more Energy, 24 times more Fat, 27.8 times more Omega 6, 6.7 times more Carbohydrate and 3.2 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Snacks, corn cakes provide inadequate amounts of Omega 3 in one pound.