Comparing Nutrients in 7 ounces Cereals, CREAM OF RICE, dry VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, dry	7%	1%	92%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Potato Skin	Recommended Dietary Allowance
Energy	25.3% 734kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	126% 164g	19% 24.7g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	3.66% 1.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	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	84.3% 1mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	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	14.4% 57.5μg	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	1.46% 0.22mg	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

	Cereals, CREAM OF RICE, dry	Potato Skin	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	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	705% 56.4mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	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	35% 246mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.56% 21g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, dry VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF RICE, dry 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 Cereals, CREAM OF RICE, dry vs Potato Skin:

• 7 ounces of Cereals, CREAM OF RICE, dry have 24.3 times more Vitamin B1, 3.4 times more Vitamin B2, 7.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.7 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain more Vitamin C than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Potato Skin provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Cereals, CREAM OF RICE, dry 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 Cereals, CREAM OF RICE, dry vs Potato Skin:

• 7 ounces of Cereals, CREAM OF RICE, dry have 8.8 times more Iron, 1.7 times more Manganese, 3.3 times more Phosphorus, 63.3 times more Selenium and 3.2 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 6 times more Calcium, 1.7 times more Copper, 2.9 times more Potassium and 7.9 times more Water than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Potato Skin contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cereals, CREAM OF RICE, dry 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 Cereals, CREAM OF RICE, dry have 6.4 times more Energy, 6.6 times more Carbohydrate and 2.5 times more Protein than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.6 times more Fiber than Cereals, CREAM OF RICE, dry.
• 7 ounces of Cereals, CREAM OF RICE, dry provide inadequate amounts of Fiber
• Both Cereals, CREAM OF RICE, dry as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.