Comparing Nutrients in 5 ounces Snacks, granola bar, fruit-filled, nonfat VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Potato Skin	17%	1%	82%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Potato Skin	Recommended Dietary Allowance
Energy	16.7% 485kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	88.5% 64g	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	14.6% 10.6g	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	% 6.05g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	15% 8.36g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	26% 0.34mg	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	112% 448μg	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10.6% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	18% 16mg	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	2.08% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Potato Skin	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	66.6% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	71% 5.67mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	NA	37% 0.85mg	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	24.7% 173mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.52% 19.4g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bar, fruit-filled, nonfat versus 5 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bar, fruit-filled, nonfat vs Potato Skin:

• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 6.7 times more Vitamin B6, 18.6 times more Vitamin B9 and more Vitamin B12 than Potato Skin.
• While 5 oz of Raw Potato Skin contain 2.6 times more Vitamin B3 and 6.7 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bar, fruit-filled, nonfat vs Potato Skin:

• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have 1.2 times more Iron, 2.2 times more Magnesium, 3.2 times more Phosphorus, 27.7 times more Selenium and 4.1 times more Zinc than Potato Skin.
• While 5 oz of Raw Potato Skin contain 10 times more Calcium, 1.8 times more Copper, 1.9 times more Potassium and 6.1 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have 5.9 times more Energy, 6.2 times more Carbohydrate, 3 times more Fiber and 2.3 times more Protein than Potato Skin.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in five ounces.