Comparing Nutrients in 7 ounces Cookies, graham crackers, chocolate-coated VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Potato Skin	Recommended Dietary Allowance
Energy	34.2% 992kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	52.8% 51g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	52.6% 8.94g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	19% 24.7g	130g per day for Men 19-50 years
Sugars	102% 74g	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	11.5% 4.37g	13% 4.96g	38g per day for Men 19-50 years
Protein	14% 7.94g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	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	25% 99μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.33% 2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Potato Skin	Recommended Dietary Allowance
Calcium	9.13% 91mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	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	49.6% 3.97mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	24.7% 173mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, graham crackers, chocolate-coated VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, graham crackers, chocolate-coated 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 Cookies, graham crackers, chocolate-coated vs Potato Skin:

• 7 ounces of Cookies, graham crackers, chocolate-coated have 12.9 times more Vitamin B1, 3.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.2 times more Vitamin B5, 2.9 times more Vitamin B9 and more Vitamin B12 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.7 times more Vitamin B6 and 114 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• 7 ounces of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Cookies, graham crackers, chocolate-coated as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, graham crackers, chocolate-coated vs Potato Skin:

• 7 ounces of Cookies, graham crackers, chocolate-coated have 1.5 times more Calcium, 2.3 times more Phosphorus, 37 times more Selenium and 26.5 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.2 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.5 times more Potassium, 1.8 times more Zinc and 41.6 times more Water than Cookies, graham crackers, chocolate-coated.
• 7 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, graham crackers, chocolate-coated have 8.6 times more Energy, 258 times more Fat, 661.5 times more Saturated Fat, 5.3 times more Omega 3, 140.8 times more Omega 6, 5.4 times more Carbohydrate and 1.6 times more Protein than Potato Skin.
• Both Cookies, graham crackers, chocolate-coated and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6