Comparing Nutrients in 7 ounces Snacks, tortilla chips, unsalted, white corn VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%
Potato Skin	17%	1%	82%

Macro Nutrients

	Snacks, tortilla chips, unsalted, white corn	Potato Skin	Recommended Dietary Allowance
Energy	34.4% 998kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	47.8% 46.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.88g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	136% 2.17g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	103% 17.6g	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	100% 130g	19% 24.7g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	13% 4.96g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, unsalted, white corn	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.34mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	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	4.96% 20μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	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	46.7% 7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, unsalted, white corn	Potato Skin	Recommended Dietary Allowance
Calcium	34.5% 345mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	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	57.5% 4.6mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	56.7% 397mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.11% 4.15g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, unsalted, white corn VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, tortilla chips, unsalted, white corn 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, tortilla chips, unsalted, white corn vs Potato Skin:

• 7 ounces of Snacks, tortilla chips, unsalted, white corn have 2.6 times more Vitamin B2, 1.2 times more Vitamin B3, 3.9 times more Vitamin B5 and more Vitamin B12 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.7 times more Vitamin B9 and more Vitamin C than Snacks, tortilla chips, unsalted, white corn.
• Both Snacks, tortilla chips, unsalted, white corn and Potato Skin provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B12
• Both Snacks, tortilla chips, unsalted, white corn as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, tortilla chips, unsalted, white corn vs Potato Skin:

• 7 ounces of Snacks, tortilla chips, unsalted, white corn have 5.8 times more Calcium, 1.2 times more Copper, 6.3 times more Magnesium, 5.3 times more Phosphorus, 22.3 times more Selenium and 7 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Iron, 1.9 times more Potassium and 39.9 times more Water than Snacks, tortilla chips, unsalted, white corn.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, tortilla chips, unsalted, white corn have 8.7 times more Energy, 233.6 times more Fat, 94.5 times more Saturated Fat, 109.6 times more Omega 3, 276.9 times more Omega 6, 5.3 times more Carbohydrate, 2.1 times more Fiber and 3 times more Protein than Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6