Comparing Nutrients in 1 pound Snacks, popcorn, air-popped (Unsalted) VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Potato Skin	17%	1%	82%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Potato Skin	Recommended Dietary Allowance
Energy	59.7% 1733kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	8.08% 2.6g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	49% 8.35g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	272% 353g	43.4% 56.4g	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	180% 68.5g	30% 11.3g	38g per day for Men 19-50 years
Protein	97% 54.4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	83.4% 1.1mg	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	26% 104μg	19.3% 77μg	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	0% 0mg	57.5% 51.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Snacks, popcorn, air-popped (Unsalted)	Potato Skin	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	213% 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	151% 12mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	141% 594mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	186% 4.28mg	119% 2.73mg	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	194% 1361mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	40% 1365mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	81.6% 45μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped (Unsalted) VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, popcorn, air-popped (Unsalted) versus 1 lb of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, popcorn, air-popped (Unsalted) vs Potato Skin:

• 1 pound of Snacks, popcorn, air-popped (Unsalted) has 9.7 times more Vitamin B1, 7.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Potato Skin provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Snacks, popcorn, air-popped (Unsalted) as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Snacks, popcorn, air-popped (Unsalted) vs Potato Skin:

• 1 pound of Snacks, popcorn, air-popped (Unsalted) has 5.7 times more Magnesium, 1.6 times more Manganese, 7.9 times more Phosphorus, 33 times more Selenium and 9.8 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 3 times more Calcium, 1.4 times more Potassium and 20.3 times more Water than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Potato Skin contain similar levels of Copper and Iron per one pound.
• 1 pound of Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, popcorn, air-popped (Unsalted) has 6.6 times more Energy, 42 times more Fat, 6 times more Omega 3, 57.5 times more Omega 6, 6.3 times more Carbohydrate, 6 times more Fiber and 4.7 times more Protein than Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6