Comparing Nutrients in 5 ounces Potato Skin VS Candies, nougat, with almonds

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Candies, nougat, with almonds	3%	4%	93%

Macro Nutrients

	Potato Skin	Candies, nougat, with almonds	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	19.5% 564kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	2.44% 2.37g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	7.4% 2.36g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	88% 63.7g	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Candies, nougat, with almonds	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	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	4.23% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	2.2% 0.028mg	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	1.77% 7.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	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	26% 3.93mg	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	Candies, nougat, with almonds	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	21% 0.19mg	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	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	18.7% 0.43mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.082% 3.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Candies, nougat, with almonds per 5 oz

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

Lets compare vitamin content per 5 ounces of Potato Skin vs Candies, nougat, with almonds:

• 5 ounces of Potato Skin have 2.2 times more Vitamin B3, 5 times more Vitamin B5, 12 times more Vitamin B6, 3.4 times more Vitamin B9 and 38 times more Vitamin C than Candies, nougat, with almonds.
• While 5 oz of Candies, nougat, with almonds contain 3.9 times more Vitamin B2 than Raw Potato Skin.
• 5 ounces of Candies, nougat, with almonds have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Candies, nougat, with almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Candies, nougat, with almonds:

• 5 ounces of Potato Skin have 3.2 times more Copper, 5.5 times more Iron, 2 times more Manganese, 3.9 times more Potassium and 38.7 times more Water than Candies, nougat, with almonds.
• While 5 oz of Candies, nougat, with almonds contain 1.4 times more Magnesium, 1.4 times more Phosphorus, 8.7 times more Selenium and 3.3 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Candies, nougat, with almonds contain similar levels of Calcium and Zinc per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Candies, nougat, with almonds contain 6.9 times more Energy, 64.1 times more Saturated Fat, 7.4 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Raw Potato Skin.
• Both Raw Potato Skin as well as Candies, nougat, with almonds provide inadequate amounts of Omega 3 and Omega 6 in five ounces.