Comparing Nutrients in 7 ounces Powder Cocoa Mix VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Potato Skin	17%	1%	82%

Macro Nutrients

	Powder Cocoa Mix	Potato Skin	Recommended Dietary Allowance
Energy	27.2% 790kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	19% 24.7g	130g per day for Men 19-50 years
Sugars	179% 130g	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	19.3% 7.34g	13% 4.96g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.2% 1.12mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	36.5% 0.47mg	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	2.98% 12μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.69μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	25% 22.6mg	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	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Potato Skin	Recommended Dietary Allowance
Calcium	26.4% 264mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	93% 0.84mg	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	29.5% 2.36mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	52% 1.2mg	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	89.3% 625mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.08% 2.98g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Cocoa Mix VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Powder Cocoa Mix versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Powder Cocoa Mix vs Potato Skin:

• 7 ounces of Powder Cocoa Mix have 4.6 times more Vitamin B1, 14.9 times more Vitamin B2, 3 times more Vitamin B5 and more Vitamin B12 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.8 times more Vitamin B3, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9 and 57 times more Vitamin C than Powder Cocoa Mix.
• 7 ounces of Powder Cocoa Mix have insufficient amounts of Vitamin B9 and Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Powder Cocoa Mix as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Powder Cocoa Mix vs Potato Skin:

• 7 ounces of Powder Cocoa Mix have 4.4 times more Calcium, 3.6 times more Magnesium, 8.3 times more Phosphorus, 1.7 times more Potassium, 16.7 times more Selenium, 50.4 times more Sodium and 4.2 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.5 times more Copper, 2.7 times more Iron, 2.2 times more Manganese and 55.5 times more Water than Powder Cocoa Mix.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Powder Cocoa Mix have 6.9 times more Energy, 40 times more Fat, 91.4 times more Saturated Fat, 6.7 times more Carbohydrate, 1.5 times more Fiber and 2.6 times more Protein than Potato Skin.
• Both Powder Cocoa Mix as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.