Comparing Nutrients in 1 pound Potato Skin VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%

Macro Nutrients

	Potato Skin	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Energy	9.07% 263kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	149% 145g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	86.5% 27.7g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	299% 51g	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	157% 204g	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	NA	38g per day for Men 19-50 years
Protein	21% 11.7g	115% 64.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	87.5% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	90% 1.17mg	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	73.7% 295μg	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	6.55% 5.9mg	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, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Calcium	13.6% 136mg	49.4% 494mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	425% 3.83mg	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	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	209% 4.8mg	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	251% 1755mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	86.4% 2939mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 1 pound of Potato Skin has 8.8 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 1 lb of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contains 19.7 times more Vitamin B1, 5.9 times more Vitamin B2, 4.3 times more Vitamin B3, 3.2 times more Vitamin B5 and 3.8 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Potato Skin vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 1 pound of Potato Skin has 12.6 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 1 lb of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contains 3.6 times more Calcium, 2 times more Copper, 7 times more Magnesium, 1.8 times more Manganese, 10.2 times more Phosphorus, 1.6 times more Potassium and 9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contains 8.3 times more Energy, 319 times more Fat, 234.6 times more Saturated Fat, 8 times more Omega 3, 350.3 times more Omega 6, 3.6 times more Carbohydrate and 5.5 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6