Comparing Nutrients in 300 calories Potato Skin VS Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt

Weight per 300 calories

• Potato Skin: 517g
• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 638g

Potato Skin has 1.2 times more energy per 100g than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt. It has low energy density when compared to other foods. Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt having low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%

Macro Nutrients

	Potato Skin	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	45.3% 59g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	34% 13g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	79.8% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	133% 1.72mg	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	22% 88μg	NA	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	65.5% 59mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.5% 1.72mg	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	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Calcium	15.5% 155mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	NA	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	209% 16.8mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	6.08% 25.5mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	NA	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	28% 197mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	NA	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	0.43% 6.4mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	11.6% 431g	15.4% 569g	3700g per day for Men 19-50 years

Potato Skin VS Cereals, MALT-O-MEAL, Chocolate, Prepared With Water, Without Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt?

Lets compare vitamin content per 300 calories of Potato Skin vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 300 calories of Potato Skin have more Vitamin C than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 8.8 times more Vitamin B1, 4.9 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Potato Skin.
• 300 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 300 calories of Potato Skin have 4.7 times more Magnesium, 1.9 times more Phosphorus, 10.5 times more Potassium and 1.4 times more Zinc than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 2 times more Calcium, 2.1 times more Iron and 1.3 times more Water than Raw Potato Skin.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 5.1 times more Fiber and 1.5 times more Protein than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Potato Skin and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt offer comparable quantities of Energy and Carbohydrate per 300 calories.