Comparing Nutrients in 7 ounces Potato Skin VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Potato Skin	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	3.97% 115kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	5.3% 5.16g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	9.22% 1.57g	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	124% 161g	130g per day for Men 19-50 years
Sugars	NA	NA	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	40.2% 15.3g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	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	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	32.2% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	42% 0.54mg	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	26.8% 107μg	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	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	61.7% 0.56mg	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	66.7% 5.34mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	230% 5.3mg	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	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	27% 403mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.21% 7.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 7 ounces of Potato Skin have 11.4 times more Vitamin C than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 7 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 21 times more Vitamin B1, 7.7 times more Vitamin B2, 6.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 3.2 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Snacks, pretzels, hard, whole-wheat including both salted and unsalted provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 7 ounces of Potato Skin have 1.5 times more Copper, 1.2 times more Iron and 21.4 times more Water than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 7 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 1.3 times more Magnesium, 4.4 times more Manganese, 3.3 times more Phosphorus, 20.3 times more Sodium and 1.8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain similar levels of Calcium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 6.2 times more Energy, 26 times more Fat, 4 times more Omega 3, 24.7 times more Omega 6, 6.5 times more Carbohydrate, 3.1 times more Fiber and 4.3 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6