Comparing Nutrients in 7 ounces Cereals ready-to-eat, wheat, puffed, fortified VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Potato Skin	Recommended Dietary Allowance
Energy	25% 722kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	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	122% 158g	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	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	23% 8.73g	13% 4.96g	38g per day for Men 19-50 years
Protein	52% 29g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	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	430% 5.16mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	438% 70mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	16% 63.5μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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, wheat, puffed, fortified	Potato Skin	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	1.34% 53.6μg	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	786% 63mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	68.5% 288mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	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	101% 704mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	444% 244μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, wheat, puffed, fortified VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, wheat, puffed, fortified 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, wheat, puffed, fortified vs Potato Skin:

• 7 ounces of Cereals ready-to-eat, wheat, puffed, fortified have 123.8 times more Vitamin B1, 47.4 times more Vitamin B2, 34.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Vitamin B6 and more Vitamin C than Cereals ready-to-eat, wheat, puffed, fortified.
• 7 ounces of Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Cereals ready-to-eat, wheat, puffed, fortified 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, wheat, puffed, fortified vs Potato Skin:

• 7 ounces of Cereals ready-to-eat, wheat, puffed, fortified have 9.8 times more Iron, 6.3 times more Magnesium, 2.9 times more Manganese, 9.3 times more Phosphorus, 410.3 times more Selenium and 6.7 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 27.8 times more Water than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Potato Skin contain similar levels of Calcium, Copper and Potassium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, wheat, puffed, fortified have 6.3 times more Energy, 6.4 times more Carbohydrate, 1.8 times more Fiber and 5.7 times more Protein than Potato Skin.