Comparing Nutrients in 5 ounces Potato Skin VS Toppings, nuts in syrup

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Potato Skin	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	214% 3.43g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	94% 16g	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	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	NA	71.8% 52g	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	8.58% 3.26g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	11.4% 6.38g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Toppings, nuts in syrup	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	21.3% 0.26mg	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	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	19.4% 0.25mg	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	9.2% 37μg	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	0.47% 0.43mg	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	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	85% 0.77mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	74.4% 1.7mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Toppings, nuts in syrup per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Toppings, nuts in syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Toppings, nuts in syrup:

• 5 ounces of Potato Skin have 2.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 38 times more Vitamin C than Toppings, nuts in syrup.
• While 5 oz of Toppings, nuts in syrup contain 8.6 times more Vitamin B1, 3.2 times more Vitamin B2 and 1.5 times more Vitamin B9 than Raw Potato Skin.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces of Toppings, nuts in syrup have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Toppings, nuts in syrup:

• 5 ounces of Potato Skin have 3.1 times more Iron, 2.7 times more Potassium and 5.7 times more Water than Toppings, nuts in syrup.
• While 5 oz of Toppings, nuts in syrup contain 1.3 times more Copper, 2.3 times more Magnesium, 2 times more Manganese, 3.1 times more Phosphorus, 7 times more Selenium, 4.2 times more Sodium and 3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Toppings, nuts in syrup contain similar levels of Calcium per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toppings, nuts in syrup contain 7.7 times more Energy, 220 times more Fat, 75.4 times more Saturated Fat, 242 times more Omega 3, 353.1 times more Omega 6, 4.7 times more Carbohydrate and 1.8 times more Protein than Raw Potato Skin.
• Both Potato Skin and Toppings, nuts in syrup offer comparable quantities of Fiber per five ounces.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6