Comparing Nutrients in 7 ounces Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Potato Skin	17%	1%	82%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Potato Skin	Recommended Dietary Allowance
Energy	31.8% 921kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	78.7% 25g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	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	102% 132g	19% 24.7g	130g per day for Men 19-50 years
Sugars	75.3% 54.6g	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	16% 6.15g	13% 4.96g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Potato Skin	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	40% 161μg	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	2.2% 2mg	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	11% 1.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.3% 31.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Potato Skin	Recommended Dietary Allowance
Calcium	12% 119mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	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	79% 6.3mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	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	78.5% 550mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	33.2% 498mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.22% 8.14g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) 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 bars, oats, sugar, raisins, coconut (include granola bar) vs Potato Skin:

• 7 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 13.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 4.8 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 11.4 times more Vitamin C than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• 7 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Potato Skin:

• 7 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 2 times more Calcium, 4.4 times more Magnesium, 7.3 times more Phosphorus, 53.3 times more Selenium, 25.1 times more Sodium and 4.6 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Potassium and 20.3 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Potato Skin contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 8 times more Energy, 176 times more Fat, 488.1 times more Saturated Fat, 49.2 times more Omega 6, 5.4 times more Carbohydrate, 1.2 times more Fiber and 3.8 times more Protein than Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Potato Skin provide inadequate amounts of Omega 3 in seven ounces.