Comparing Nutrients in 5 ounces Potato Skin VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Potato Skin	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	23% 668kcal	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	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	100% 17g	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	70.2% 91g	130g per day for Men 19-50 years
Sugars	NA	56% 40.5g	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	9.27% 0.12mg	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	1.4% 1.28mg	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	19.8% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.2% 20.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	61.7% 0.56mg	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	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	110% 2.5mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	41.8% 23μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.15% 5.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, granola bars, hard, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Snacks, granola bars, hard, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Snacks, granola bars, hard, plain:

• 5 ounces of Potato Skin have 2.8 times more Vitamin B6 and 12.7 times more Vitamin C than Snacks, granola bars, hard, plain.
• While 5 oz of Snacks, granola bars, hard, plain contain 12.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Potato Skin.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Snacks, granola bars, hard, plain:

• 5 ounces of Potato Skin have 1.2 times more Potassium and 21.4 times more Water than Snacks, granola bars, hard, plain.
• While 5 oz of Snacks, granola bars, hard, plain contain 2 times more Calcium, 4.2 times more Magnesium, 3 times more Manganese, 7.3 times more Phosphorus, 54 times more Selenium, 29.4 times more Sodium and 5.8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Snacks, granola bars, hard, plain contain similar levels of Copper and Iron per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, granola bars, hard, plain contain 8.1 times more Energy, 198 times more Fat, 91.2 times more Saturated Fat, 6 times more Omega 3, 374.7 times more Omega 6, 5.2 times more Carbohydrate, 2.1 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