Comparing Nutrients in 7 ounces Potato Skin VS Puddings, vanilla, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Potato Skin	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	3.97% 115kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	6.3% 2g	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	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	34.5% 45g	130g per day for Men 19-50 years
Sugars	NA	46.5% 33.7g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 30g	g per day for Men 19-50 years
Fiber	13% 4.96g	0% 0g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	0.71% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	2.9% 0.038mg	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	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	0.44% 0.4mg	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	3.97% 0.6mg	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	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	3.97% 0.036mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	0.95% 0.022mg	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	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	22.8% 341mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.47% 165g	3.84% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Puddings, vanilla, ready-to-eat per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Puddings, vanilla, ready-to-eat:

• 7 ounces of Potato Skin have 18.1 times more Vitamin B3, 2 times more Vitamin B5, 12.6 times more Vitamin B6, 8.5 times more Vitamin B9 and 57 times more Vitamin C than Puddings, vanilla, ready-to-eat.
• While 7 oz of Puddings, vanilla, ready-to-eat contain 1.9 times more Vitamin B2 and more Vitamin B12 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B12
• 7 ounces of Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Puddings, vanilla, ready-to-eat:

• 7 ounces of Potato Skin have 23.5 times more Copper, 36 times more Iron, 5.8 times more Magnesium, 54.7 times more Manganese, 6.4 times more Potassium and 2.2 times more Zinc than Puddings, vanilla, ready-to-eat.
• While 7 oz of Puddings, vanilla, ready-to-eat contain 1.6 times more Calcium and 17.2 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Puddings, vanilla, ready-to-eat contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Raw Potato Skin as well as Puddings, vanilla, ready-to-eat lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have more Fiber and 1.8 times more Protein than Puddings, vanilla, ready-to-eat.
• While 7 oz of Puddings, vanilla, ready-to-eat contain 2.2 times more Energy, 37.8 times more Fat, 39.1 times more Saturated Fat and 1.8 times more Carbohydrate than Raw Potato Skin.
• 7 ounces of Puddings, vanilla, ready-to-eat provide inadequate amounts of Fiber
• Both Raw Potato Skin as well as Puddings, vanilla, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.