Comparing Nutrients in 7 ounces Potato Skin VS Cereals, MALT-O-MEAL, original, plain, dry

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%

Macro Nutrients

	Potato Skin	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Energy	3.97% 115kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.65% 0.45g	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	118% 153g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cereals, MALT-O-MEAL, original, plain, dry	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	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	177% 28.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	172% 2.24mg	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	566% 2262μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	23% 0.21mg	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	766% 61.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	NA	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	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	90% 49.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.56% 20.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cereals, MALT-O-MEAL, original, plain, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Cereals, MALT-O-MEAL, original, plain, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Cereals, MALT-O-MEAL, original, plain, dry:

• 7 ounces of Potato Skin have more Vitamin C than Cereals, MALT-O-MEAL, original, plain, dry.
• While 7 oz of Cereals, MALT-O-MEAL, original, plain, dry contain 51 times more Vitamin B1, 19.2 times more Vitamin B2, 13.8 times more Vitamin B3, 4.7 times more Vitamin B6 and 67.1 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Cereals, MALT-O-MEAL, original, plain, dry:

• 7 ounces of Potato Skin have 4 times more Copper, 1.4 times more Magnesium, 4.1 times more Potassium and 8 times more Water than Cereals, MALT-O-MEAL, original, plain, dry.
• While 7 oz of Cereals, MALT-O-MEAL, original, plain, dry contain 9.5 times more Calcium, 9.5 times more Iron, 4.1 times more Phosphorus, 83 times more Selenium and 1.6 times more Zinc than Raw Potato Skin.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, MALT-O-MEAL, original, plain, dry contain 6.3 times more Energy, 6.2 times more Carbohydrate and 4.6 times more Protein than Raw Potato Skin.
• Both Potato Skin and Cereals, MALT-O-MEAL, original, plain, dry offer comparable quantities of Fiber per seven ounces.
• Both Raw Potato Skin as well as Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.