Comparing Nutrients in 7 ounces Potato Skin VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Potato Skin	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	3.97% 115kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	41.8% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	54% 17.3g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	19.7% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	80.5% 13.7g	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	99% 129g	130g per day for Men 19-50 years
Sugars	NA	103% 74.6g	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	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	17.6% 0.23mg	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	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.99% 5.95IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	55.4% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	98% 2.26mg	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	46% 321mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	35.6% 534mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, granola bar, QUAKER, DIPPS, all flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• 7 ounces of Potato Skin have 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 38 times more Vitamin C than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 7 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 6.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B5 and more Vitamin B12 than Raw Potato Skin.
• Both Potato Skin and Snacks, granola bar, QUAKER, DIPPS, all flavors provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 7 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• 7 ounces of Potato Skin have 1.9 times more Copper, 2.8 times more Iron, 1.8 times more Potassium and 15 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While 7 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors contain 2.2 times more Calcium, 2.4 times more Magnesium, 1.9 times more Manganese, 4.3 times more Phosphorus, 48.7 times more Selenium, 26.9 times more Sodium and 3.4 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 Snacks, granola bar, QUAKER, DIPPS, all flavors contain 8.3 times more Energy, 204.2 times more Fat, 334.3 times more Saturated Fat, 15.9 times more Omega 3, 215.4 times more Omega 6, 5.2 times more Carbohydrate, 1.3 times more Fiber and 2.9 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6