Comparing Nutrients in 7 ounces Potato Skin VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Potato Skin	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	3.97% 115kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	5.42% 5.26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	7.13% 1.2g	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	77% 100g	130g per day for Men 19-50 years
Sugars	NA	19% 13.6g	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	5.64% 4.1g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	26.6% 10g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	48% 7.7mg	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	5.65% 0.073mg	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	3.97% 16μg	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	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	21% 0.19mg	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	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	18% 0.41mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	78.5% 1177mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.47% 165g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 7 ounces of Potato Skin have 6.5 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 29.3 times more Vitamin B1, 12.6 times more Vitamin B2 and 3.8 times more Vitamin B3 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 7 ounces of Potato Skin have 4.4 times more Copper, 1.8 times more Magnesium, 2.9 times more Manganese, 5.4 times more Potassium and 2 times more Water than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 6 times more Calcium, 1.3 times more Phosphorus, 59.3 times more Sodium and 1.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain similar levels of Iron per seven ounces.
• Both Raw Potato Skin as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 4.1 times more Energy, 26.5 times more Fat, 19.1 times more Omega 6, 4.1 times more Carbohydrate, 2 times more Fiber and 1.3 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 Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3 in seven ounces.