Comparing Nutrients in 7 ounces Potato Skin VS Snacks, rice cakes, brown rice, corn

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, rice cakes, brown rice, corn	9%	7%	84%

Macro Nutrients

	Potato Skin	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Energy	3.97% 115kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	12.7% 2.16g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, rice cakes, brown rice, corn	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	16% 0.21mg	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	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	21.4% 0.28mg	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	9.43% 37.7μg	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	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, rice cakes, brown rice, corn	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	93% 0.83mg	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	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	438% 10mg	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	91% 635mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	16% 546mg	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	22% 331mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, rice cakes, brown rice, corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Snacks, rice cakes, brown rice, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Snacks, rice cakes, brown rice, corn:

• 7 ounces of Potato Skin have 1.7 times more Vitamin B6 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• While 7 oz of Snacks, rice cakes, brown rice, corn contain 3.8 times more Vitamin B1, 2.7 times more Vitamin B2, 6.2 times more Vitamin B3 and 3.1 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Snacks, rice cakes, brown rice, corn provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Snacks, rice cakes, brown rice, corn:

• 7 ounces of Potato Skin have 3.3 times more Calcium, 2.8 times more Iron, 1.5 times more Potassium and 14.1 times more Water than Snacks, rice cakes, brown rice, corn.
• While 7 oz of Snacks, rice cakes, brown rice, corn contain 5 times more Magnesium, 8.4 times more Manganese, 8.4 times more Phosphorus, 16.7 times more Sodium and 6.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Snacks, rice cakes, brown rice, corn contain similar levels of Copper per seven ounces.
• 7 ounces of Snacks, rice cakes, brown rice, corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, rice cakes, brown rice, corn contain 6.6 times more Energy, 32 times more Fat, 5 times more Omega 3, 34.1 times more Omega 6, 6.5 times more Carbohydrate and 3.3 times more Protein than Raw Potato Skin.
• Both Potato Skin and Snacks, rice cakes, brown rice, corn offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6