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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Potato Skin	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	3.97% 115kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0% 0g	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	30.8% 40g	130g per day for Men 19-50 years
Sugars	NA	41.4% 30g	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	0% 0g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Puddings, vanilla, ready-to-eat, fat free	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	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	7.78% 0.39mg	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	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17.4% 0.42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	2.65% 2.4mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	2.87% 0.026mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	0.35% 0.008mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	25.3% 379mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.13% 153g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Puddings, vanilla, ready-to-eat, fat free 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, fat free:

• 7 ounces of Potato Skin have 19.9 times more Vitamin B3, 1.5 times more Vitamin B5, 12.6 times more Vitamin B6, 5.7 times more Vitamin B9 and 9.5 times more Vitamin C than Puddings, vanilla, ready-to-eat, fat free.
• While 7 oz of Puddings, vanilla, ready-to-eat, fat free contain 2.3 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, fat free 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, fat free 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, fat free:

• 7 ounces of Potato Skin have 32.5 times more Copper, 9 times more Iron, 3.3 times more Magnesium, 150.5 times more Manganese, 3.8 times more Potassium and 1.5 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• While 7 oz of Puddings, vanilla, ready-to-eat, fat free contain 1.3 times more Calcium, 1.4 times more Phosphorus, 5.7 times more Selenium and 19.1 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Puddings, vanilla, ready-to-eat, fat free contain similar levels of Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have more Fiber and 1.3 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• While 7 oz of Puddings, vanilla, ready-to-eat, fat free contain 1.5 times more Energy and 1.6 times more Carbohydrate than Raw Potato Skin.
• 7 ounces of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Raw Potato Skin as well as Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.