Comparing Nutrients in 7 ounces Prepared With Water Powder Cocoa Mix VS Potato Skin

Macros Ratio

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

Macro Nutrients

	Prepared With Water Powder Cocoa Mix	Potato Skin	Recommended Dietary Allowance
Energy	3.76% 109kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	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	17.6% 23g	19% 24.7g	130g per day for Men 19-50 years
Sugars	24.7% 18g	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	2.6% 0.99g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder Cocoa Mix	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	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	0.5% 2μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder Cocoa Mix	Potato Skin	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	3.05% 122μg	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	4.2% 0.34mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	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	12% 85.3mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	5.78% 196mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	9.66% 145mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.47% 165g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Prepared With Water 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 Prepared With Water Powder Cocoa Mix vs Potato Skin:

• 7 ounces of Prepared With Water Powder Cocoa Mix have 2.1 times more Vitamin B2 and more Vitamin B12 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 12.8 times more Vitamin B3, 2.5 times more Vitamin B5, 14.9 times more Vitamin B6, 17 times more Vitamin B9 and more Vitamin C than Prepared With Water Powder Cocoa Mix.
• 7 ounces of Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B12
• Both Prepared With Water Powder Cocoa Mix as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B1 in seven ounces.

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

• 7 ounces of Prepared With Water Powder Cocoa Mix have 7.3 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Calcium, 8.8 times more Copper, 19.1 times more Iron, 1.9 times more Magnesium, 16.3 times more Manganese, 4.2 times more Potassium and 1.7 times more Zinc than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Potato Skin contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Prepared With Water Powder Cocoa Mix lack sufficient amounts of Manganese and Zinc
• Both Prepared With Water Powder Cocoa Mix as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 5 times more Fiber and 2.8 times more Protein than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Potato Skin offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Prepared With Water Powder Cocoa Mix provide inadequate amounts of Energy, Fiber and Protein
• Both Prepared With Water Powder Cocoa Mix as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.