Comparing Nutrients in 7 ounces Dry Mashed Potatoes Flakes VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Potato Skin	17%	1%	82%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Potato Skin	Recommended Dietary Allowance
Energy	24.2% 703kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	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	124% 161g	19% 24.7g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	2.7% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 1.96g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	13% 4.96g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.96mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.7% 12.4mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.6% 4.13mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	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	23% 91μg	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	179% 161mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Potato Skin	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	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	30% 2.4mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	64% 2179mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potatoes Flakes VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Mashed Potatoes Flakes 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 Dry Mashed Potatoes Flakes vs Potato Skin:

• 7 ounces of Dry Mashed Potatoes Flakes have 47 times more Vitamin B1, 2.9 times more Vitamin B2, 6.1 times more Vitamin B3, 6.9 times more Vitamin B5, 3.1 times more Vitamin B6, 2.7 times more Vitamin B9 and 7.1 times more Vitamin C than Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Dehydrated Mashed Potatoes Flakes 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 Dry Mashed Potatoes Flakes vs Potato Skin:

• 7 ounces of Dry Mashed Potatoes Flakes have 2.9 times more Magnesium, 4.1 times more Phosphorus, 2.7 times more Potassium, 44.7 times more Selenium, 7.7 times more Sodium and 2 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.6 times more Copper, 2.7 times more Iron, 3.7 times more Manganese and 12.7 times more Water than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Potato Skin contain similar levels of Calcium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Mashed Potatoes Flakes have 6.1 times more Energy, 6.5 times more Carbohydrate, 2.6 times more Fiber and 3.2 times more Protein than Potato Skin.
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.