Comparing Nutrients in 7 ounces Potato Skin VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Potato Skin	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	3.97% 115kcal	27% 788kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	8.44% 1.43g	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	131% 171g	130g per day for Men 19-50 years
Sugars	NA	121% 87.7g	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	15.8% 8.83g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	257% 41mg	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	327% 4.25mg	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	809% 3235μg	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	0.22% 0.2mg	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	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	26.2% 0.24mg	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	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	26% 109mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	96% 1439mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	281% 31mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cereals ready-to-eat, QUAKER, CAP per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Cereals ready-to-eat, QUAKER, CAP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Cereals ready-to-eat, QUAKER, CAP:

• 7 ounces of Potato Skin have 114 times more Vitamin C than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 76.2 times more Vitamin B1, 47.4 times more Vitamin B2, 20.1 times more Vitamin B3, 9 times more Vitamin B6 and 95.9 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Cereals ready-to-eat, QUAKER, CAP:

• 7 ounces of Potato Skin have 2.7 times more Calcium, 3.6 times more Copper, 2.2 times more Potassium and 33.3 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 6.1 times more Iron, 2.4 times more Magnesium, 4.4 times more Phosphorus, 34.7 times more Selenium, 72.5 times more Sodium and 44.5 times more Zinc than Raw Potato Skin.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 6.8 times more Energy, 48.3 times more Fat, 118.5 times more Saturated Fat, 22.6 times more Omega 6, 6.9 times more Carbohydrate and 1.7 times more Protein than Raw Potato Skin.
• Both Potato Skin and Cereals ready-to-eat, QUAKER, CAP offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3 in seven ounces.