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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%

Macro Nutrients

	Potato Skin	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	3.97% 115kcal	26% 752kcal	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	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	17% 2.9g	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	119% 154g	130g per day for Men 19-50 years
Sugars	NA	45.7% 33g	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	43.3% 16.5g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	78.5% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	119% 19mg	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	134% 1.75mg	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	358% 1433μg	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	25.4% 23mg	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	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	105% 0.94mg	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	727% 58mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	262% 6.03mg	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	105% 736mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	21% 708mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	130% 14.2mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.15% 5.46g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares 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, Oatmeal Squares:

• 7 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain more Vitamin A, 32.5 times more Vitamin B1, 22.4 times more Vitamin B2, 9.3 times more Vitamin B3, 3.7 times more Vitamin B6 and 42.5 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Cereals ready-to-eat, QUAKER, Oatmeal Squares provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Potato Skin have 30.3 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 7 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 6.7 times more Calcium, 9 times more Iron, 5 times more Magnesium, 5.1 times more Manganese, 9.8 times more Phosphorus, 23 times more Selenium, 34.7 times more Sodium and 20.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cereals ready-to-eat, QUAKER, Oatmeal Squares contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 6.5 times more Energy, 48.3 times more Fat, 33.6 times more Saturated Fat, 6.8 times more Omega 3, 45.4 times more Omega 6, 6.3 times more Carbohydrate, 3.3 times more Fiber and 4.4 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6