Comparing Nutrients in 7 ounces Puddings, rice, dry mix VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Puddings, rice, dry mix	3%	0%	97%
Potato Skin	17%	1%	82%

Macro Nutrients

	Puddings, rice, dry mix	Potato Skin	Recommended Dietary Allowance
Energy	25.7% 746kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	139% 181g	19% 24.7g	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	3.66% 1.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Puddings, rice, dry mix	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	36.5% 0.47mg	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	0.5% 2μg	8.43% 33.7μg	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	0% 0mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Puddings, rice, dry mix	Potato Skin	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	93% 0.84mg	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	44.4% 3.55mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	52% 1.2mg	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	11% 77.4mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	48.4% 726mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.26% 9.53g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, rice, dry mix VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Puddings, rice, dry mix versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Puddings, rice, dry mix vs Potato Skin:

• 7 ounces of Puddings, rice, dry mix have 11.8 times more Vitamin B1 and 1.9 times more Vitamin B3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.2 times more Vitamin B2, 2.8 times more Vitamin B5, 18.4 times more Vitamin B6, 17 times more Vitamin B9 and more Vitamin C than Puddings, rice, dry mix.
• 7 ounces of Puddings, rice, dry mix have insufficient amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Puddings, rice, dry mix as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Puddings, rice, dry mix vs Potato Skin:

• 7 ounces of Puddings, rice, dry mix have 36.6 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Calcium, 6.8 times more Copper, 1.8 times more Iron, 2.9 times more Magnesium, 2 times more Manganese, 82.6 times more Potassium and 17.4 times more Water than Puddings, rice, dry mix.
• Both Puddings, rice, dry mix and Potato Skin contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Puddings, rice, dry mix lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Puddings, rice, dry mix as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, rice, dry mix have 6.5 times more Energy and 7.3 times more Carbohydrate than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.6 times more Fiber than Puddings, rice, dry mix.
• Both Puddings, rice, dry mix and Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Puddings, rice, dry mix provide inadequate amounts of Fiber