Comparing Nutrients in 5 ounces Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Potato Skin	17%	1%	82%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Potato Skin	Recommended Dietary Allowance
Energy	28.5% 826kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	63.6% 61.7g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	30.2% 9.67g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	186% 31.7g	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	49% 64g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	30.2% 11.5g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Potato Skin	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	8.86% 35.4μg	6.02% 24μg	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	0.47% 0.43mg	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	23% 3.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Potato Skin	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	66.6% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.93μg	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	35% 2.8mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	38.8% 0.89mg	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	40.3% 282mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	86% 1288mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat 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, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Potato Skin:

• 5 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 6.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.5 times more Vitamin B9 than Potato Skin.
• While 5 oz of Raw Potato Skin contain 1.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 38 times more Vitamin C than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Potato Skin provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin C
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Potato Skin:

• 5 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 3.4 times more Magnesium, 5.2 times more Phosphorus, 7.3 times more Selenium, 90.9 times more Sodium and 8.9 times more Zinc than Potato Skin.
• While 5 oz of Raw Potato Skin contain 7.5 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 2.3 times more Potassium and 69.4 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Potato Skin contain similar levels of Manganese per five ounces.
• 5 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat 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, popcorn, oil-popped, microwave, regular flavor, no trans fat have 10.1 times more Energy, 435.5 times more Fat, 262.3 times more Saturated Fat, 85.3 times more Omega 3, 698.1 times more Omega 6, 3.6 times more Carbohydrate, 3.2 times more Fiber and 2.8 times more Protein than Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6