Comparing Nutrients in 300 calories Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt VS Potato Skin

Weight per 300 calories

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt: 698g
• Potato Skin: 517g

Raw Potato Skin has 1.3 times more energy per unit of mass than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt, which is low in comparison to other foods. Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	17%	18%	65%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.83% 6.63g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	6.54% 0.1g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52.3g	49.5% 64.3g	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	31.2% 12g	34% 13g	38g per day for Men 19-50 years
Protein	25.3% 14g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.78% 6.98μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	95% 1.24mg	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	8.72% 35μg	22% 88μg	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	65.5% 59mg	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

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Potato Skin	Recommended Dietary Allowance
Calcium	7.67% 76.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	243% 2.2mg	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	84.6% 6.77mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	50% 209mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	206% 4.74mg	135% 3.1mg	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	82.7% 579mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	NA	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	16.8% 621g	11.6% 431g	3700g per day for Men 19-50 years

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, Prepared With Water, No Salt VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt or Potato Skin?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt vs Potato Skin:

• 300 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have 7.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 8 times more Vitamin B3, 2.2 times more Vitamin B5, 13.6 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• 300 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have insufficient amounts of Vitamin B3 and Vitamin C
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt vs Potato Skin:

• 300 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have 1.8 times more Magnesium, 1.5 times more Manganese, 2.9 times more Phosphorus, 2 times more Zinc and 1.4 times more Water than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2 times more Calcium, 7.6 times more Copper, 2.5 times more Iron and 4.4 times more Potassium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have 12.8 times more Fat, 2 times more Omega 3 and 14.1 times more Omega 6 than Potato Skin.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt and Potato Skin offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6