Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Potato Skin	Recommended Dietary Allowance
Energy	26% 752kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	2.97% 2.88g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	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	136% 176g	19% 24.7g	130g per day for Men 19-50 years
Sugars	121% 88g	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	13.6% 5.16g	13% 4.96g	38g per day for Men 19-50 years
Protein	16% 9.03g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	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	26.5% 0.32mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	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	9.16% 0.12mg	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	7.44% 29.8μg	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	0.66% 0.6mg	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	33.2% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Potato Skin	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	NA	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	46.4% 3.7mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	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	44.2% 310mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	100% 1504mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS 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 ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS vs Potato Skin:

• 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 7.6 times more Vitamin B1 and 1.3 times more Vitamin B2 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4 times more Vitamin B6 and 38 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS and Potato Skin provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS vs Potato Skin:

• 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 2.5 times more Magnesium, 4.1 times more Phosphorus, 75.8 times more Sodium and 3 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.7 times more Calcium, 1.7 times more Iron, 2.1 times more Potassium and 33.3 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 6.5 times more Energy, 7.1 times more Carbohydrate and 1.8 times more Protein than Potato Skin.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS and Potato Skin offer comparable quantities of Fiber per seven ounces.