Comparing Nutrients in 7 ounces Potato Skin VS Cake, yellow, light, dry mix

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cake, yellow, light, dry mix	5%	12%	83%

Macro Nutrients

	Potato Skin	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Energy	3.97% 115kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	8.48% 2.7g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	8.8% 1.5g	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	128% 167g	130g per day for Men 19-50 years
Sugars	NA	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	16.7% 9.33g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	3.97% 0.052mg	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	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.1% 0.22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	0% 0mg	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	Cake, yellow, light, dry mix	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	30.8% 308mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	14% 0.13mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	19.7% 0.45mg	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	92% 643mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	80% 1199mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.17% 6.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cake, yellow, light, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Cake, yellow, light, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Cake, yellow, light, dry mix:

• 7 ounces of Potato Skin have 9.2 times more Vitamin B6 and more Vitamin C than Cake, yellow, light, dry mix.
• While 7 oz of Cake, yellow, light, dry mix contain 8.2 times more Vitamin B1, 5.6 times more Vitamin B2, 1.5 times more Vitamin B3, 4.5 times more Vitamin B9 and more Vitamin B12 than Raw Potato Skin.
• Both Potato Skin and Cake, yellow, light, dry mix provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 7 ounces of Cake, yellow, light, dry mix have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Cake, yellow, light, dry mix have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Cake, yellow, light, dry mix:

• 7 ounces of Potato Skin have 6.7 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 2.6 times more Manganese, 6.4 times more Potassium and 26.9 times more Water than Cake, yellow, light, dry mix.
• While 7 oz of Cake, yellow, light, dry mix contain 5.2 times more Calcium, 8.5 times more Phosphorus, 10.3 times more Selenium and 60.4 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Cake, yellow, light, dry mix contain similar levels of Zinc per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Cake, yellow, light, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.9 times more Fiber than Cake, yellow, light, dry mix.
• While 7 oz of Cake, yellow, light, dry mix contain 7 times more Energy, 55 times more Fat, 52.6 times more Saturated Fat, 4.2 times more Omega 3, 23.6 times more Omega 6, 6.8 times more Carbohydrate and 1.8 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6