Comparing Nutrients in 5 ounces Candies, sugar-coated almonds VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Candies, sugar-coated almonds	8%	34%	58%
Potato Skin	17%	1%	82%

Macro Nutrients

	Candies, sugar-coated almonds	Potato Skin	Recommended Dietary Allowance
Energy	22.7% 659kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	26.2% 25.4g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	8.63% 2.76g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.53g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	122% 88.6g	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	9.33% 3.54g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	25.3% 14g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Candies, sugar-coated almonds	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.42% 0.22mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	26% 0.34mg	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	5.3% 21.3μg	6.02% 24μg	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	18% 16mg	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	117% 17.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sugar-coated almonds	Potato Skin	Recommended Dietary Allowance
Calcium	14% 142mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	66.6% 0.6mg	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	33.7% 2.7mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	37% 0.85mg	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	33.6% 235mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.088% 3.26g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, sugar-coated almonds VS Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Candies, sugar-coated almonds versus 5 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Candies, sugar-coated almonds vs Potato Skin:

• 5 ounces of Candies, sugar-coated almonds have 2.4 times more Vitamin B1 and 7.1 times more Vitamin B2 than Potato Skin.
• While 5 oz of Raw Potato Skin contain 1.9 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin C than Candies, sugar-coated almonds.
• Both Candies, sugar-coated almonds and Potato Skin provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Candies, sugar-coated almonds have insufficient amounts of Vitamin C
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Candies, sugar-coated almonds as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Candies, sugar-coated almonds vs Potato Skin:

• 5 ounces of Candies, sugar-coated almonds have 3.3 times more Calcium, 1.4 times more Copper, 6 times more Magnesium, 1.9 times more Manganese, 4.4 times more Phosphorus, 5.7 times more Selenium and 4.5 times more Zinc than Potato Skin.
• While 5 oz of Raw Potato Skin contain 1.7 times more Iron, 1.6 times more Potassium and 36.2 times more Water than Candies, sugar-coated almonds.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candies, sugar-coated almonds have 8 times more Energy, 179.3 times more Fat, 74.9 times more Saturated Fat, 122 times more Omega 6, 5.5 times more Carbohydrate and 3.9 times more Protein than Potato Skin.
• Both Candies, sugar-coated almonds and Potato Skin offer comparable quantities of Fiber per five ounces.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Candies, sugar-coated almonds as well as Raw Potato Skin provide inadequate amounts of Omega 3 in five ounces.