Comparing Nutrients in 7 ounces Potato Skin VS Potato chips, without salt, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Potato chips, without salt, reduced fat	6%	38%	56%

Macro Nutrients

	Potato Skin	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Energy	3.97% 115kcal	33.3% 966kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	42.6% 41.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	25.8% 8.26g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	125% 21.3g	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	103% 135g	130g per day for Men 19-50 years
Sugars	NA	0.6% 0.44g	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	32% 12g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Potato chips, without salt, reduced fat	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	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	87% 14mg	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	102% 1.33mg	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	4.96% 20μg	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	56.7% 51mg	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	72.4% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Potato chips, without salt, reduced fat	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	76.7% 0.69mg	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	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	42% 177mg	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	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	102% 3461mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Potato chips, without salt, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Potato chips, without salt, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Potato chips, without salt, reduced fat:

• 7 ounces of Potato Skin have 1.7 times more Vitamin B9 than Potato chips, without salt, reduced fat.
• While 7 oz of Potato chips, without salt, reduced fat contain 10 times more Vitamin B1, 7.1 times more Vitamin B2, 6.8 times more Vitamin B3, 2.8 times more Vitamin B6 and 2.3 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Potato chips, without salt, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Potato chips, without salt, reduced fat:

• 7 ounces of Potato Skin have 1.4 times more Calcium, 1.2 times more Copper, 2.4 times more Iron and 83.3 times more Water than Potato chips, without salt, reduced fat.
• While 7 oz of Potato chips, without salt, reduced fat contain 3.9 times more Magnesium, 5.1 times more Phosphorus, 4.2 times more Potassium, 27 times more Selenium and 2.9 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 Potato chips, without salt, reduced fat contain 8.4 times more Energy, 208 times more Fat, 160 times more Saturated Fat, 19 times more Omega 3, 335.9 times more Omega 6, 5.5 times more Carbohydrate, 2.4 times more Fiber and 2.8 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6