Comparing Nutrients in 7 ounces Snacks, crisped rice bar, almond VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, crisped rice bar, almond	6%	39%	55%
Potato Skin	17%	1%	82%

Macro Nutrients

	Snacks, crisped rice bar, almond	Potato Skin	Recommended Dietary Allowance
Energy	31.3% 909kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	38.4% 0.62g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	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	99% 128g	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	19% 7.14g	13% 4.96g	38g per day for Men 19-50 years
Protein	25% 14g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Snacks, crisped rice bar, almond	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	219% 2.63mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.97mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	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% 0μg	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	25.4% 23mg	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

	Snacks, crisped rice bar, almond	Potato Skin	Recommended Dietary Allowance
Calcium	14.7% 147mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	54.5% 0.49mg	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	158% 12.6mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	47.3% 331mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	13.4% 454mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	31% 464mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, crisped rice bar, almond VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, crisped rice bar, almond 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 Snacks, crisped rice bar, almond vs Potato Skin:

• 7 ounces of Snacks, crisped rice bar, almond have 63 times more Vitamin B1, 39.4 times more Vitamin B2, 17.1 times more Vitamin B3, 1.8 times more Vitamin B5 and 7.4 times more Vitamin B6 than Potato Skin.
• While 7 oz of Raw Potato Skin contain more Vitamin B9 than Snacks, crisped rice bar, almond.
• Both Snacks, crisped rice bar, almond and Potato Skin provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Snacks, crisped rice bar, almond have insufficient amounts of Vitamin B9
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Snacks, crisped rice bar, almond as well as Raw Potato Skin have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Snacks, crisped rice bar, almond vs Potato Skin:

• 7 ounces of Snacks, crisped rice bar, almond have 2.5 times more Calcium, 2 times more Iron, 3.1 times more Magnesium, 2.7 times more Manganese, 4.4 times more Phosphorus, 23.4 times more Sodium and 15.1 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.7 times more Copper, 1.8 times more Potassium and 12.4 times more Water than Snacks, crisped rice bar, almond.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, crisped rice bar, almond have 7.9 times more Energy, 204 times more Fat, 145 times more Saturated Fat, 31 times more Omega 3, 230.6 times more Omega 6, 5.2 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6