Comparing Nutrients in 7 ounces Rice and Wheat cereal bar VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Potato Skin	17%	1%	82%

Macro Nutrients

	Rice and Wheat cereal bar	Potato Skin	Recommended Dietary Allowance
Energy	28% 812kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	111% 144g	19% 24.7g	130g per day for Men 19-50 years
Sugars	87% 63g	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	9.4% 3.57g	13% 4.96g	38g per day for Men 19-50 years
Protein	32.2% 18g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	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	113% 1.35mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	7.44% 29.8μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39% 5.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Potato Skin	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	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	63.5% 5.1mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	38.6% 270mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	90% 49.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.4% 15g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice and Wheat cereal bar VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Rice and Wheat cereal bar 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 Rice and Wheat cereal bar vs Potato Skin:

• 7 ounces of Rice and Wheat cereal bar have 32.5 times more Vitamin B1, 20.3 times more Vitamin B2, 8.8 times more Vitamin B3 and 3.8 times more Vitamin B6 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4.7 times more Vitamin B5 and more Vitamin C than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Potato Skin provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Rice and Wheat cereal bar have insufficient amounts of Vitamin B5 and Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Rice and Wheat cereal bar as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rice and Wheat cereal bar vs Potato Skin:

• 7 ounces of Rice and Wheat cereal bar have 2 times more Magnesium, 2.3 times more Manganese, 3.6 times more Phosphorus, 83 times more Selenium, 42.8 times more Sodium and 5.1 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.3 times more Copper, 1.3 times more Iron, 2.9 times more Potassium and 11.1 times more Water than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Potato Skin contain similar levels of Calcium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice and Wheat cereal bar have 7.1 times more Energy, 90.9 times more Fat, 8.2 times more Omega 3, 61.5 times more Omega 6, 5.8 times more Carbohydrate and 3.5 times more Protein than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Fiber than Rice and Wheat cereal bar.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6