Comparing Nutrients in 7 ounces Breakfast bar, corn flake crust with fruit VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Potato Skin	17%	1%	82%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Potato Skin	Recommended Dietary Allowance
Energy	25.7% 746kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	9.92% 1.7g	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	111% 144g	19% 24.7g	130g per day for Men 19-50 years
Sugars	96% 69.7g	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	11% 4.17g	13% 4.96g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Potato Skin	Recommended Dietary Allowance
Vitamin A	134% 1207μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.78mg	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	53.6% 214μg	8.43% 33.7μg	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% 0mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Potato Skin	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	121% 9.64mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	29% 204mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	44.6% 669mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.78% 28.8g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bar, corn flake crust with fruit VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Breakfast bar, corn flake crust with fruit 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 Breakfast bar, corn flake crust with fruit vs Potato Skin:

• 7 ounces of Breakfast bar, corn flake crust with fruit have more Vitamin A, 47.6 times more Vitamin B1, 28.9 times more Vitamin B2, 13.1 times more Vitamin B3, 5.9 times more Vitamin B6 and 6.4 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain more Vitamin B5 and more Vitamin C than Breakfast bar, corn flake crust with fruit.
• 7 ounces of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B5 and Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Breakfast bar, corn flake crust with fruit as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Breakfast bar, corn flake crust with fruit vs Potato Skin:

• 7 ounces of Breakfast bar, corn flake crust with fruit have 1.4 times more Calcium, 1.5 times more Iron, 2.7 times more Phosphorus, 50 times more Selenium, 33.7 times more Sodium and 11.7 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4.2 times more Copper, 2.1 times more Potassium and 5.7 times more Water than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Potato Skin contain similar levels of Magnesium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Breakfast bar, corn flake crust with fruit have 6.5 times more Energy, 75 times more Fat, 57.7 times more Saturated Fat, 5.6 times more Omega 3, 26.6 times more Omega 6, 5.9 times more Carbohydrate and 1.7 times more Protein than Potato Skin.
• Both Breakfast bar, corn flake crust with fruit and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6