Comparing Nutrients in 7 ounces Potato Skin VS Cereals, corn grits, yellow, regular and quick, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%

Macro Nutrients

	Potato Skin	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Energy	3.97% 115kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	5.86% 1g	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	122% 158g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	22.4% 0.29mg	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	2.5% 9.92μg	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% 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	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	16.5% 0.15mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	9.15% 0.21mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cereals, corn grits, yellow, regular and quick, unenriched, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• 7 ounces of Potato Skin have 1.6 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 7 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 6.2 times more Vitamin B1 and 1.6 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Cereals, corn grits, yellow, regular and quick, unenriched, dry provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• 7 ounces of Potato Skin have 15 times more Calcium, 5.6 times more Copper, 3.2 times more Iron, 5.7 times more Manganese, 3 times more Potassium and 8.3 times more Water than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 7 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 1.9 times more Phosphorus and 56.7 times more Selenium than Raw Potato Skin.
• Both Potato Skin and Cereals, corn grits, yellow, regular and quick, unenriched, dry contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.6 times more Fiber than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 7 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 6.4 times more Energy, 15.7 times more Omega 6, 6.4 times more Carbohydrate and 3.4 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry provide inadequate amounts of Omega 3 in seven ounces.