Comparing Nutrients in 7 ounces Potato Skin VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Potato Skin	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	3.97% 115kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	12% 3.83g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	29.4% 5g	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	102% 132g	130g per day for Men 19-50 years
Sugars	NA	89% 64.4g	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	39% 15g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	0% 0μg	59% 530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	93% 1.2mg	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	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	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	10.3% 61.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	49.2% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	96% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	124% 2.86mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	40.8% 22.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.6% 22.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 7 ounces of Potato Skin have 57 times more Vitamin C than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain more Vitamin A, 22.1 times more Vitamin B1, 16.2 times more Vitamin B2, 6.2 times more Vitamin B3, 2.6 times more Vitamin B6, 7.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Potato Skin.
• Both Potato Skin and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D
• 7 ounces of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Potato Skin vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• 7 ounces of Potato Skin have 1.3 times more Potassium and 7.4 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 2.2 times more Calcium, 1.7 times more Iron, 4.6 times more Magnesium, 2.4 times more Manganese, 7.6 times more Phosphorus, 37.7 times more Selenium, 19.5 times more Sodium and 9.4 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain similar levels of Copper per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 6.9 times more Energy, 109.3 times more Fat, 74.2 times more Saturated Fat, 6.1 times more Omega 3, 78.8 times more Omega 6, 5.4 times more Carbohydrate, 3 times more Fiber and 3.6 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6