Comparing Nutrients in 500 calories Potato Skin VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt

Weight per 500 calories

• Potato Skin: 862g
• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt: 1163g

Potato Skin has 1.3 times more energy per 100g than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt. It has low energy density when compared 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 500 calories - Potato Skin or Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt?

Macros Ratio

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

Macro Nutrients

	Potato Skin	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	6.18% 1.98g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	67% 87g	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	56.7% 21.6g	52% 19.8g	38g per day for Men 19-50 years
Protein	39.6% 22g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.3% 11.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	111% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	6.98% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	11.6% 0.15mg	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	36.6% 147μg	14.5% 58μg	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	109% 98mg	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	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Calcium	26% 259mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	53% 0.48mg	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	349% 28mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	343% 7.9mg	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	46.8% 328mg	138% 965mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	56% 6.16mg	11mg per day for Men 19-50 years
Water	19.4% 718g	28% 1036g	3700g per day for Men 19-50 years

Potato Skin VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, Prepared With Water, No Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt?

Lets compare vitamin content per 500 calories of Potato Skin vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt:

• 500 calories of Potato Skin have 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.
• While 500 kcal of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain 7.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Potato Skin.
• 500 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 Raw Potato Skin as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt:

• 500 calories of Potato Skin have 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.
• While 500 kcal of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain 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 Raw Potato Skin.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 1.2 times more Carbohydrate than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• While 500 kcal of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain 12.8 times more Fat, 2 times more Omega 3 and 14.1 times more Omega 6 than Raw Potato Skin.
• Both Potato Skin and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6