Comparing Nutrients in 5 ounces Potato Skin VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Potato Skin	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	22.3% 648kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	34% 11g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	16.6% 2.82g	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	77.3% 100g	130g per day for Men 19-50 years
Sugars	NA	76% 55g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	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	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	18.8% 0.24mg	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	3.2% 12.8μg	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	0.79% 0.71mg	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	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	47.6% 0.43mg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	34.6% 0.8mg	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	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	37.4% 20.6μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	53.8% 807mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 5 ounces of Potato Skin have 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 22.8 times more Vitamin C than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 5 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 4.7 times more Vitamin B1, 5.3 times more Vitamin B2 and 2.5 times more Vitamin B5 than Raw Potato Skin.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 5 ounces of Potato Skin have 1.4 times more Copper, 1.6 times more Iron, 1.8 times more Potassium and 33.3 times more Water than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 5 oz of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 2.5 times more Calcium, 1.8 times more Magnesium, 3.8 times more Phosphorus, 48.3 times more Selenium, 56.9 times more Sodium and 2.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor 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 Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 7.9 times more Energy, 167 times more Fat, 295.4 times more Saturated Fat, 16 times more Omega 3, 62.2 times more Omega 6, 5.7 times more Carbohydrate and 2.9 times more Protein than Raw Potato Skin.
• Both Potato Skin and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor offer comparable quantities of Fiber per five ounces.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6