Comparing Nutrients in 5 ounces Potato Skin VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%

Macro Nutrients

	Potato Skin	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	25% 4.23g	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	78.3% 102g	130g per day for Men 19-50 years
Sugars	NA	60.6% 44g	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	7.6% 5.5g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 12.6g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	32% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	61.3% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	54% 0.7mg	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	32% 128μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	9.76% 0.088mg	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	77% 6.17mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	20% 0.46mg	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	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	8.76% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 5 ounces of Potato Skin have more Vitamin C than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 5 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain more Vitamin A, 24.7 times more Vitamin B1, 13 times more Vitamin B2, 6 times more Vitamin B3, 2.1 times more Vitamin B6 and 5.3 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 5 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 5 ounces of Potato Skin have 2.5 times more Calcium, 6.8 times more Copper, 2.1 times more Magnesium, 1.9 times more Manganese, 4.8 times more Potassium and 5.9 times more Water than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 5 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 1.3 times more Iron, 1.9 times more Phosphorus, 11.3 times more Selenium and 31.1 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain similar levels of Zinc per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium
• 5 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 1.4 times more Fiber than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 5 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 6.6 times more Energy, 90.2 times more Fat, 118.9 times more Saturated Fat, 37.2 times more Omega 3, 93.2 times more Omega 6, 5.8 times more Carbohydrate and 1.6 times more Protein than Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6