Comparing Nutrients in 5 ounces Potato Skin VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Potato Skin	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	26% 753kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	43.2% 42g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	37% 12g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	97% 16.5g	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	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	% 1.3g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	50% 0.65mg	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	12.4% 49.6μg	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	50.6% 45.5mg	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	47.6% 7.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.8% 40.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	31% 0.28mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	17% 0.39mg	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	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	32.8% 1114mg	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	19% 286mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.08% 2.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, plantain chips, salted per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Snacks, plantain chips, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Snacks, plantain chips, salted:

• 5 ounces of Potato Skin have 1.3 times more Vitamin B3 than Snacks, plantain chips, salted.
• While 5 oz of Snacks, plantain chips, salted contain more Vitamin A, 3.1 times more Vitamin B1, 3.6 times more Vitamin B5, 1.9 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Snacks, plantain chips, salted provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Snacks, plantain chips, salted:

• 5 ounces of Potato Skin have 3.3 times more Calcium, 2.1 times more Copper, 3.3 times more Iron, 2.2 times more Manganese and 39.9 times more Water than Snacks, plantain chips, salted.
• While 5 oz of Snacks, plantain chips, salted contain 3.1 times more Magnesium, 2.1 times more Phosphorus, 1.9 times more Potassium and 20.2 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Snacks, plantain chips, salted contain similar levels of Zinc per five ounces.
• 5 ounces of Snacks, plantain chips, salted lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Snacks, plantain chips, salted lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, plantain chips, salted contain 9.2 times more Energy, 295.9 times more Fat, 320.7 times more Saturated Fat, 7.8 times more Omega 3, 363 times more Omega 6, 5.1 times more Carbohydrate and 1.4 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Snacks, plantain chips, salted offer comparable quantities of Protein per five ounces.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6