Comparing Nutrients in 300 calories Potato Skin VS Cookies, brownies, dry mix, sugar free

Weight per 300 calories

• Potato Skin: 517g
• Cookies, brownies, dry mix, sugar free: 70.4g

Cookies, brownies, dry mix, sugar free have 7.3 times more energy per unit of mass than Raw Potato Skin, which is very high in comparison to other foods. Potato Skin having low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Cookies, brownies, dry mix, sugar free?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cookies, brownies, dry mix, sugar free	3%	25%	72%

Macro Nutrients

	Potato Skin	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	9.08% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	4.44% 1.42g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	17.6% 3g	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	43.6% 56.6g	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	34% 13g	7.8% 2.96g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	3.65% 2.04g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cookies, brownies, dry mix, sugar free	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	8.16% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	5.46% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	1.3% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	0.43% 0.006mg	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	8.45% 34μg	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	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	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Calcium	15.5% 155mg	0.85% 8.45mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	2.03% 0.018mg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	0.67% 2.8mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	6.15% 0.14mg	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	5.73% 40mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	6.94% 236mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	2.56% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	3.9% 58.5mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	11.6% 431g	0.067% 2.46g	3700g per day for Men 19-50 years

Potato Skin VS Cookies, Brownies, Dry Mix, Sugar Free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Cookies, brownies, dry mix, sugar free?

Lets compare vitamin content per 300 calories of Potato Skin vs Cookies, brownies, dry mix, sugar free:

• 300 calories of Potato Skin have 2.6 times more Vitamin B2, 6.1 times more Vitamin B3, 24.4 times more Vitamin B5, 219.4 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Cookies, brownies, dry mix, sugar free.
• Both Potato Skin and Cookies, brownies, dry mix, sugar free provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Potato Skin as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Cookies, brownies, dry mix, sugar free:

• 300 calories of Potato Skin have 18.4 times more Calcium, 119.5 times more Copper, 15.7 times more Iron, 42.2 times more Magnesium, 22 times more Manganese, 4.9 times more Phosphorus, 9.1 times more Potassium, 18.4 times more Zinc and 174.8 times more Water than Cookies, brownies, dry mix, sugar free.
• 300 calories of Cookies, brownies, dry mix, sugar free lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Zinc
• Both Raw Potato Skin as well as Cookies, brownies, dry mix, sugar free lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 4.4 times more Fiber and 6.5 times more Protein than Cookies, brownies, dry mix, sugar free.
• While 300 kcal of Cookies, brownies, dry mix, sugar free contain 17 times more Fat, 4.3 times more Omega 3 and 18.1 times more Omega 6 than Raw Potato Skin.
• Both Potato Skin and Cookies, brownies, dry mix, sugar free offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Cookies, brownies, dry mix, sugar free provide inadequate amounts of Protein