Comparing Nutrients in 5 ounces Potato Skin VS Cookies, peanut butter sandwich, special dietary

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cookies, peanut butter sandwich, special dietary	7%	56%	37%

Macro Nutrients

	Potato Skin	Cookies, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	49.7% 48g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	22% 7g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	96% 16.2g	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	55.4% 72g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	Cookies, peanut butter sandwich, special dietary	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	41% 0.49mg	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	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	8.5% 0.11mg	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	19% 76.5μg	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% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cookies, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	42% 0.38mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	43.4% 1mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	39% 584mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.14% 5.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cookies, peanut butter sandwich, special dietary per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Cookies, peanut butter sandwich, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Cookies, peanut butter sandwich, special dietary:

• 5 ounces of Potato Skin have 3.1 times more Vitamin B6 and more Vitamin C than Cookies, peanut butter sandwich, special dietary.
• While 5 oz of Cookies, peanut butter sandwich, special dietary contain 16.5 times more Vitamin B1, 3.9 times more Vitamin B2, 5.1 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.2 times more Vitamin B9 than Raw Potato Skin.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces of Cookies, peanut butter sandwich, special dietary have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Cookies, peanut butter sandwich, special dietary have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Cookies, peanut butter sandwich, special dietary:

• 5 ounces of Potato Skin have 1.6 times more Copper, 1.3 times more Iron, 1.4 times more Potassium and 22.5 times more Water than Cookies, peanut butter sandwich, special dietary.
• While 5 oz of Cookies, peanut butter sandwich, special dietary contain 1.4 times more Calcium, 2.2 times more Magnesium, 4.1 times more Phosphorus, 11.7 times more Selenium, 41.2 times more Sodium and 2.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cookies, peanut butter sandwich, special dietary contain similar levels of Manganese per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, peanut butter sandwich, special dietary contain 9.2 times more Energy, 340 times more Fat, 189.9 times more Saturated Fat, 55.1 times more Omega 3, 357.9 times more Omega 6, 4.1 times more Carbohydrate and 3.9 times more Protein than Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6