Comparing Nutrients in 5 ounces Potato Skin VS Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%

Macro Nutrients

	Potato Skin	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	7.9% 1.34g	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	94% 122g	130g per day for Men 19-50 years
Sugars	NA	88.6% 64.2g	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Vitamin A	0% 0μg	70.6% 635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	169% 2.2mg	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	221% 886μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	277% 6.65μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16mg	29.6% 26.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	29.5% 177IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	44.4% 444mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	10% 0.091mg	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	498% 40mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	NA	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	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	4.34% 147mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	43% 642mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES:

• 5 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain more Vitamin A, 55.2 times more Vitamin B1, 35 times more Vitamin B2, 15.1 times more Vitamin B3, 6.5 times more Vitamin B6, 36.8 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin C and more Vitamin D than Raw Potato Skin.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Potato Skin vs Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES:

• 5 ounces of Potato Skin have 6.6 times more Copper, 4 times more Potassium and 33.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 10.4 times more Calcium, 8.7 times more Iron, 2.1 times more Phosphorus, 33 times more Selenium, 45.3 times more Sodium and 33.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain similar levels of Magnesium per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 6.7 times more Energy, 32 times more Fat, 26.4 times more Saturated Fat, 29.6 times more Omega 6, 6.9 times more Carbohydrate and 1.8 times more Protein than Raw Potato Skin.
• Both Potato Skin and Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES offer comparable quantities of Fiber per five ounces.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES provide inadequate amounts of Omega 3 in five ounces.