Comparing Nutrients in 7 ounces Candies, soft fruit and nut squares VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Potato Skin	17%	1%	82%

Macro Nutrients

	Candies, soft fruit and nut squares	Potato Skin	Recommended Dietary Allowance
Energy	26.7% 774kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	5.57% 1.8g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	64.5% 11g	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	113% 146g	19% 24.7g	130g per day for Men 19-50 years
Sugars	126% 91g	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	12.5% 4.76g	13% 4.96g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	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	7.77% 0.093mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	5.95% 24μg	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	0.44% 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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Potato Skin	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	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	23% 1.85mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	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	15.3% 107mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.74% 27.5g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, soft fruit and nut squares VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Candies, soft fruit and nut squares 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 Candies, soft fruit and nut squares vs Potato Skin:

• 7 ounces of Candies, soft fruit and nut squares have 2.2 times more Vitamin B1 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 5.8 times more Vitamin B3, 2.7 times more Vitamin B5, 2.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 57 times more Vitamin C than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Potato Skin provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B3 and Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Candies, soft fruit and nut squares 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 Candies, soft fruit and nut squares vs Potato Skin:

• 7 ounces of Candies, soft fruit and nut squares have 1.4 times more Phosphorus, 4.7 times more Selenium, 13.1 times more Sodium and 1.5 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.8 times more Calcium, 1.4 times more Copper, 3.5 times more Iron, 5 times more Potassium and 6 times more Water than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Potato Skin contain similar levels of Magnesium and Manganese per seven ounces.
• 7 ounces of Candies, soft fruit and nut squares lack sufficient amounts of Calcium
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Candies, soft fruit and nut squares have 6.7 times more Energy, 95.2 times more Fat, 34.5 times more Saturated Fat, 131.5 times more Omega 3, 172.7 times more Omega 6 and 5.9 times more Carbohydrate than Potato Skin.
• Both Candies, soft fruit and nut squares and Potato Skin offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6