Comparing Nutrients in 5 ounces Potato Skin VS Candies, confectioner's coating, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Potato Skin	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	43.5% 42.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	16.3% 2.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	75% 54.3g	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	18.7% 7.1g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	72.6% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	18.5% 0.24mg	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	6.02% 24μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16mg	0.47% 0.43mg	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	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	63% 0.57mg	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	57.4% 4.6mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	86.3% 2mg	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	7.7% 54mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.1% 3.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Candies, confectioner's coating, peanut butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Candies, confectioner's coating, peanut butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Candies, confectioner's coating, peanut butter:

• 5 ounces of Potato Skin have 1.4 times more Vitamin B6 and 38 times more Vitamin C than Candies, confectioner's coating, peanut butter.
• While 5 oz of Candies, confectioner's coating, peanut butter contain 11 times more Vitamin B1, 5.3 times more Vitamin B2, 7.9 times more Vitamin B3, 3.5 times more Vitamin B5, 4.5 times more Vitamin B9 and more Vitamin B12 than Raw Potato Skin.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 5 ounces of Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Candies, confectioner's coating, peanut butter:

• 5 ounces of Potato Skin have 1.9 times more Iron and 31.2 times more Water than Candies, confectioner's coating, peanut butter.
• While 5 oz of Candies, confectioner's coating, peanut butter contain 3.7 times more Calcium, 4.8 times more Magnesium, 2.3 times more Manganese, 8.2 times more Phosphorus, 13 times more Selenium, 25 times more Sodium and 5.7 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Candies, confectioner's coating, peanut butter contain similar levels of Copper and Potassium per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Candies, confectioner's coating, peanut butter contain 9.1 times more Energy, 298 times more Fat, 504.6 times more Saturated Fat, 3.2 times more Omega 3, 60.9 times more Omega 6, 3.8 times more Carbohydrate, 2 times more Fiber and 7.1 times more Protein than Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6