Comparing Nutrients in 7 ounces Potato Skin VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Potato Skin	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	3.97% 115kcal	40% 1157kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	261% 44.3g	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	68.8% 89.4g	130g per day for Men 19-50 years
Sugars	NA	1.26% 0.91g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.62g	g per day for Men 19-50 years
Fiber	13% 4.96g	42.3% 16g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	16.6% 0.22mg	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	12.4% 49.6μg	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	0.66% 0.6mg	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	32% 4.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	35.7% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.5μg	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	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	54.3% 1.25mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	120% 1804mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 7 ounces of Potato Skin have 1.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 38 times more Vitamin C than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 6.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.5 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 7 ounces of Potato Skin have 7.5 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 2.3 times more Potassium and 69.4 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 3.4 times more Magnesium, 5.2 times more Phosphorus, 7.3 times more Selenium, 90.9 times more Sodium and 8.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain similar levels of Manganese per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 10.1 times more Energy, 435.5 times more Fat, 262.3 times more Saturated Fat, 85.3 times more Omega 3, 698.1 times more Omega 6, 3.6 times more Carbohydrate, 3.2 times more Fiber and 2.8 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6