Comparing Nutrients in 7 ounces Potato Skin VS QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%

Macro Nutrients

	Potato Skin	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Energy	3.97% 115kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.5% 2.44g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	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	144% 187g	130g per day for Men 19-50 years
Sugars	NA	220% 160g	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	0.55% 0.4g	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	% 39.7g	g per day for Men 19-50 years
Sucrose	NA	% 119g	g per day for Men 19-50 years
Fiber	13% 4.96g	0% 0g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	3.36% 0.044mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Potato Skin	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	55% 0.5mg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	4.3% 0.099mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	8.33% 125mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.13% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• 7 ounces of Potato Skin have 4.7 times more Vitamin B3, 5.5 times more Vitamin B5, 10.9 times more Vitamin B6 and 28.5 times more Vitamin C than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While 7 oz of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 21.1 times more Vitamin B2 than Raw Potato Skin.
• 7 ounces of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Potato Skin as well as QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have insufficient amounts of Vitamin B1 in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• 7 ounces of Potato Skin have 1.7 times more Copper, 9.5 times more Iron, 23 times more Magnesium, 12 times more Manganese, 13.8 times more Potassium, 5.8 times more Zinc and 33.2 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While 7 oz of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 1.3 times more Calcium, 3.2 times more Phosphorus and 6.3 times more Sodium than Raw Potato Skin.
• 7 ounces of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While 7 oz of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 6.7 times more Energy and 7.6 times more Carbohydrate than Raw Potato Skin.
• 7 ounces of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder provide inadequate amounts of Fiber and Protein