Comparing Nutrients in 5 ounces Potato Skin VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Potato Skin	Tostada shells, corn	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	23% 672kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	31% 9.94g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	NA	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	21.6% 8.22g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	39.6% 0.51mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Tostada shells, corn	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	23.3% 0.21mg	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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	22.4% 0.51mg	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	41% 288mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	62% 931mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.13% 4.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Tostada shells, corn per 5 oz

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

Lets compare vitamin content per 5 ounces of Potato Skin vs Tostada shells, corn:

• 5 ounces of Potato Skin have 1.6 times more Vitamin B5 than Tostada shells, corn.
• While 5 oz of Tostada shells, corn contain 16.8 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Potato Skin.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1

Comparing minerals per 5 ounces for Potato Skin vs Tostada shells, corn:

• 5 ounces of Potato Skin have 2.9 times more Copper, 2.1 times more Iron, 1.7 times more Manganese, 1.7 times more Potassium and 25.1 times more Water than Tostada shells, corn.
• While 5 oz of Tostada shells, corn contain 2.5 times more Calcium, 3.3 times more Magnesium, 5.3 times more Phosphorus, 7.3 times more Selenium, 65.7 times more Sodium and 3.5 times more Zinc than Raw Potato Skin.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Tostada shells, corn contain 8.2 times more Energy, 233.8 times more Fat, 269.7 times more Saturated Fat, 12.4 times more Omega 3, 250.8 times more Omega 6, 5.2 times more Carbohydrate, 2.3 times more Fiber and 2.4 times more Protein than Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6