Comparing Nutrients in 7 ounces Potato Skin VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Potato Skin	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	3.97% 115kcal	32.8% 951kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	48.5% 47g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	78.4% 25g	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	8.98% 1.53g	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	76% 99g	130g per day for Men 19-50 years
Sugars	NA	4.2% 3.04g	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	177% 67.3g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	22.3% 3.57mg	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	29% 0.38mg	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	19% 75.4μg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	796% 7.16mg	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	360% 28.8mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	225% 945mg	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	215% 1504mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	146% 4979mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	44.4% 24.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 7 ounces of Potato Skin have 1.3 times more Vitamin B6 and more Vitamin C than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 7 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 3.8 times more Vitamin B1, 9.7 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 7 ounces of Potato Skin have 27.8 times more Water than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 7 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 4.1 times more Calcium, 8.5 times more Copper, 4.5 times more Iron, 20.7 times more Magnesium, 19.9 times more Phosphorus, 6.1 times more Potassium, 41 times more Selenium and 19.1 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 Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 8.3 times more Energy, 237.1 times more Fat, 486.2 times more Saturated Fat, 24 times more Omega 6, 4 times more Carbohydrate, 13.6 times more Fiber and 6.5 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 Cocoa, dry powder, hi-fat or breakfast, processed with alkali provide inadequate amounts of Omega 3 in seven ounces.