Comparing Nutrients in 7 ounces Frostings, coconut-nut, ready-to-eat VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frostings, coconut-nut, ready-to-eat	1%	50%	49%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frostings, coconut-nut, ready-to-eat	Potato Skin	Recommended Dietary Allowance
Energy	29.6% 859kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	53.5% 17g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	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	80.4% 105g	19% 24.7g	130g per day for Men 19-50 years
Sugars	109% 79.4g	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% 4.96g	13% 4.96g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frostings, coconut-nut, ready-to-eat	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	5.8% 0.069mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	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	0.99% 3.97μg	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	14.4% 2.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.45% 7.74μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, coconut-nut, ready-to-eat	Potato Skin	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	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	13.4% 1.07mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	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	18% 125mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Frostings, coconut-nut, ready-to-eat VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Frostings, coconut-nut, ready-to-eat 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 Frostings, coconut-nut, ready-to-eat vs Potato Skin:

• 7 ounces of Frostings, coconut-nut, ready-to-eat have 1.7 times more Vitamin B1 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2 times more Vitamin B2, 4.9 times more Vitamin B3, 1.9 times more Vitamin B5, 5.1 times more Vitamin B6, 8.5 times more Vitamin B9 and 57 times more Vitamin C than Frostings, coconut-nut, ready-to-eat.
• 7 ounces of Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Frostings, coconut-nut, ready-to-eat 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 Frostings, coconut-nut, ready-to-eat vs Potato Skin:

• 7 ounces of Frostings, coconut-nut, ready-to-eat have 1.7 times more Phosphorus, 8.3 times more Selenium and 16 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.3 times more Calcium, 3.4 times more Copper, 6 times more Iron, 2.2 times more Potassium and 4 times more Water than Frostings, coconut-nut, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat and Potato Skin contain similar levels of Magnesium, Manganese and Zinc per seven ounces.
• 7 ounces of Frostings, coconut-nut, ready-to-eat 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 Frostings, coconut-nut, ready-to-eat have 7.5 times more Energy, 240 times more Fat, 332 times more Saturated Fat, 13.5 times more Omega 3, 96.1 times more Omega 6 and 4.2 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.7 times more Protein than Frostings, coconut-nut, ready-to-eat.
• Both Frostings, coconut-nut, ready-to-eat 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