Comparing Nutrients in 5 ounces Potato Skin VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Potato Skin	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	43% 14g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	14.3% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	71.7% 93g	130g per day for Men 19-50 years
Sugars	NA	72.5% 52.6g	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	12.4% 8.97g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 31.3g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cookies, chocolate chip, commercially prepared, soft-type	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	5.45% 0.071mg	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	9.57% 38.3μg	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	18% 16mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	35.8% 0.32mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	26% 0.6mg	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	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cookies, chocolate chip, commercially prepared, soft-type per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Cookies, chocolate chip, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Cookies, chocolate chip, commercially prepared, soft-type:

• 5 ounces of Potato Skin have 4.8 times more Vitamin B6 than Cookies, chocolate chip, commercially prepared, soft-type.
• While 5 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 6.7 times more Vitamin B1, 7.4 times more Vitamin B2, 2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Cookies, chocolate chip, commercially prepared, soft-type provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Cookies, chocolate chip, commercially prepared, soft-type:

• 5 ounces of Potato Skin have 1.8 times more Calcium, 1.9 times more Copper, 1.4 times more Manganese, 3.2 times more Potassium and 8.4 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While 5 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 1.3 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 10.3 times more Selenium, 27.6 times more Sodium and 1.5 times more Zinc than Raw Potato Skin.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium
• 5 ounces of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 1.4 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• While 5 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 7.7 times more Energy, 197.7 times more Fat, 375 times more Saturated Fat, 5.7 times more Omega 3, 53.8 times more Omega 6, 5.3 times more Carbohydrate and 1.4 times more Protein than Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6