Comparing Nutrients in 5 ounces Potato Skin VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Potato Skin	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	13.2% 13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	18.2% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	18% 3.04g	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	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	NA	0.53% 0.38g	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	0% 0g	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	% 0.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Oven-heated Frozen Potato Puffs	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	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	9.07% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	13% 0.17mg	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	8.15% 32.6μg	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	6.3% 5.67mg	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	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	12.4% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.93μg	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	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	7.83% 0.18mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	43.8% 656mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Oven-heated Frozen Potato Puffs per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Oven-heated Frozen Potato Puffs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Oven-heated Frozen Potato Puffs:

• 5 ounces of Potato Skin have 2 times more Vitamin B6 and 2.9 times more Vitamin C than Oven-heated Frozen Potato Puffs.
• While 5 oz of Oven-heated Frozen Potato Puffs contain 3.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Oven-heated Frozen Potato Puffs provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Oven-heated Frozen Potato Puffs:

• 5 ounces of Potato Skin have 2.1 times more Calcium, 5.4 times more Copper, 5.6 times more Iron, 1.4 times more Magnesium, 4.7 times more Manganese, 1.4 times more Potassium and 1.4 times more Water than Oven-heated Frozen Potato Puffs.
• While 5 oz of Oven-heated Frozen Potato Puffs contain 2.2 times more Phosphorus and 46.3 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Oven-heated Frozen Potato Puffs contain similar levels of Zinc per five ounces.
• 5 ounces of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Oven-heated Frozen Potato Puffs lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 1.3 times more Fiber and 1.2 times more Protein than Oven-heated Frozen Potato Puffs.
• While 5 oz of Oven-heated Frozen Potato Puffs contain 3.3 times more Energy, 90.5 times more Fat, 63.7 times more Saturated Fat, 20.6 times more Omega 3, 67 times more Omega 6 and 2.2 times more Carbohydrate than Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6