Comparing Nutrients in 1 pound Potato Skin VS Snacks, pretzels, hard, plain, made with unenriched flour, salted

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, pretzels, hard, plain, made with unenriched flour, salted	9%	8%	83%

Macro Nutrients

	Potato Skin	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Energy	9.07% 263kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	30.7% 5.2g	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	276% 359g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, pretzels, hard, plain, made with unenriched flour, salted	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	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	40.5% 0.53mg	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	94% 376μg	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	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Recommended Dietary Allowance
Calcium	13.6% 136mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	133% 1.2mg	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	95% 7.57mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	353% 8.1mg	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	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	519% 7779mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, pretzels, hard, plain, made with unenriched flour, salted per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Snacks, pretzels, hard, plain, made with unenriched flour, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Snacks, pretzels, hard, plain, made with unenriched flour, salted:

• 1 pound of Potato Skin has 2.1 times more Vitamin B6 and more Vitamin C than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While 1 lb of Snacks, pretzels, hard, plain, made with unenriched flour, salted contains 8.6 times more Vitamin B1, 2.6 times more Vitamin B2, 1.9 times more Vitamin B3 and 4.9 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Snacks, pretzels, hard, plain, made with unenriched flour, salted provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Snacks, pretzels, hard, plain, made with unenriched flour, salted have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Snacks, pretzels, hard, plain, made with unenriched flour, salted have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Potato Skin vs Snacks, pretzels, hard, plain, made with unenriched flour, salted:

• 1 pound of Potato Skin has 1.6 times more Copper, 1.9 times more Iron, 2.8 times more Potassium and 25.2 times more Water than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• While 1 lb of Snacks, pretzels, hard, plain, made with unenriched flour, salted contains 1.5 times more Magnesium, 3 times more Manganese, 3 times more Phosphorus, 19.3 times more Selenium, 171.5 times more Sodium and 2.4 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Snacks, pretzels, hard, plain, made with unenriched flour, salted contain similar levels of Calcium per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, pretzels, hard, plain, made with unenriched flour, salted contains 6.6 times more Energy, 35 times more Fat, 28.8 times more Saturated Fat, 6 times more Omega 3, 35.9 times more Omega 6, 6.4 times more Carbohydrate and 3.5 times more Protein than Raw Potato Skin.
• Both Potato Skin and Snacks, pretzels, hard, plain, made with unenriched flour, salted offer comparable quantities of Fiber per one pound.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6