Comparing Nutrients in 7 ounces Potato Skin VS Chocolate-flavored hazelnut spread

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Chocolate-flavored hazelnut spread	4%	50%	46%

Macro Nutrients

	Potato Skin	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Energy	3.97% 115kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	176% 56.4g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0% 0g	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	95% 124g	130g per day for Men 19-50 years
Sugars	NA	148% 107g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	12.5% 0.16mg	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	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	22.3% 0.54μg	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	65.6% 9.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	103% 0.93mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	75% 1.72mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.057% 2.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Chocolate-flavored hazelnut spread per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Chocolate-flavored hazelnut spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Chocolate-flavored hazelnut spread:

• 7 ounces of Potato Skin have 2.4 times more Vitamin B3, 2.9 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin C than Chocolate-flavored hazelnut spread.
• While 7 oz of Chocolate-flavored hazelnut spread contain 4 times more Vitamin B1, 4.5 times more Vitamin B2 and more Vitamin B12 than Raw Potato Skin.
• Both Potato Skin and Chocolate-flavored hazelnut spread 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 Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Chocolate-flavored hazelnut spread:

• 7 ounces of Potato Skin have 77.8 times more Water than Chocolate-flavored hazelnut spread.
• While 7 oz of Chocolate-flavored hazelnut spread contain 3.6 times more Calcium, 1.4 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 4 times more Phosphorus, 12 times more Selenium, 4.1 times more Sodium and 3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Chocolate-flavored hazelnut spread 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 Chocolate-flavored hazelnut spread contain 9.3 times more Energy, 297.3 times more Fat, 1093.2 times more Saturated Fat, 5 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Raw Potato Skin.
• Both Raw Potato Skin as well as Chocolate-flavored hazelnut spread provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.