Comparing Nutrients in 7 ounces Potato Skin VS Chocolate Syrup

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Chocolate Syrup	3%	4%	93%

Macro Nutrients

	Potato Skin	Chocolate Syrup	Recommended Dietary Allowance
Energy	3.97% 115kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	99% 129g	130g per day for Men 19-50 years
Sugars	NA	136% 99g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Chocolate Syrup	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	0.52% 0.026mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	0.92% 0.012mg	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	8.43% 33.7μg	0.99% 3.97μg	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	25% 22.6mg	0.44% 0.4mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Chocolate Syrup	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	113% 1mg	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	80.4% 6.43mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	33% 0.76mg	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	10.8% 75.4mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	4.47% 165g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Chocolate Syrup per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Chocolate Syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Chocolate Syrup:

• 7 ounces of Potato Skin have 3.2 times more Vitamin B3, 23.2 times more Vitamin B5, 39.8 times more Vitamin B6, 8.5 times more Vitamin B9 and 57 times more Vitamin C than Chocolate Syrup.
• While 7 oz of Chocolate Syrup contain 1.3 times more Vitamin B2 than Raw Potato Skin.
• 7 ounces of Chocolate Syrup have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Chocolate Syrup have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Chocolate Syrup:

• 7 ounces of Potato Skin have 2.1 times more Calcium, 1.5 times more Iron, 1.6 times more Manganese, 1.8 times more Potassium and 2.7 times more Water than Chocolate Syrup.
• While 7 oz of Chocolate Syrup contain 2.8 times more Magnesium, 3.4 times more Phosphorus, 4.7 times more Selenium, 7.2 times more Sodium and 2.1 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Chocolate Syrup contain similar levels of Copper per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Chocolate Syrup lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.2 times more Protein than Chocolate Syrup.
• While 7 oz of Chocolate Syrup contain 4.8 times more Energy and 5.2 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Chocolate Syrup offer comparable quantities of Fiber per seven ounces.
• Both Raw Potato Skin as well as Chocolate Syrup provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.