Comparing Nutrients in 5 ounces Potato Skin VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Potato Skin	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	14.4% 2.44g	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	87.6% 114g	130g per day for Men 19-50 years
Sugars	NA	41% 29.8g	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	26.5% 10g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	185% 2.4mg	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	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16mg	31.5% 28.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	63% 378IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	47.2% 0.43mg	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	532% 42.5mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	33.4% 140mg	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	62.6% 438mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	54% 29.6μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	56% 839mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cereals ready-to-eat, POST, ALPHA-BITS per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS 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, POST, ALPHA-BITS:

• 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain more Vitamin A, 61.9 times more Vitamin B1, 36.8 times more Vitamin B2, 16.2 times more Vitamin B3, 2.5 times more Vitamin B5, 7.1 times more Vitamin B6, 39.2 times more Vitamin B9, more Vitamin B12, 1.8 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, POST, ALPHA-BITS:

• 5 ounces of Potato Skin have 1.4 times more Copper, 1.5 times more Potassium and 69.4 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 9.3 times more Iron, 4.3 times more Magnesium, 8.1 times more Phosphorus, 69.7 times more Selenium, 59.2 times more Sodium and 14.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cereals ready-to-eat, POST, ALPHA-BITS contain similar levels of Calcium 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, POST, ALPHA-BITS contain 6.7 times more Energy, 46 times more Fat, 42.3 times more Saturated Fat, 7.7 times more Omega 3, 53.8 times more Omega 6, 6.5 times more Carbohydrate, 2.8 times more Fiber and 3.9 times more Protein than Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6