Comparing Nutrients in 7 ounces Toppings, nuts in syrup VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Potato Skin	17%	1%	82%

Macro Nutrients

	Toppings, nuts in syrup	Potato Skin	Recommended Dietary Allowance
Energy	30.7% 889kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	300% 4.8g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	132% 22.4g	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	88.7% 115g	19% 24.7g	130g per day for Men 19-50 years
Sugars	101% 73g	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	12% 4.56g	13% 4.96g	38g per day for Men 19-50 years
Protein	16% 8.93g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	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	29.8% 0.36mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	13% 51.6μg	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	0.66% 0.6mg	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	3.04% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Potato Skin	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	26% 2.1mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	33.5% 234mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.79% 29g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Toppings, nuts in syrup VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Toppings, nuts in syrup 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 Toppings, nuts in syrup vs Potato Skin:

• 7 ounces of Toppings, nuts in syrup have 8.6 times more Vitamin B1, 3.2 times more Vitamin B2 and 1.5 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 38 times more Vitamin C than Toppings, nuts in syrup.
• 7 ounces of Toppings, nuts in syrup have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Toppings, nuts in syrup 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 Toppings, nuts in syrup vs Potato Skin:

• 7 ounces of Toppings, nuts in syrup have 1.3 times more Copper, 2.3 times more Magnesium, 2 times more Manganese, 3.1 times more Phosphorus, 7 times more Selenium, 4.2 times more Sodium and 3 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.1 times more Iron, 2.7 times more Potassium and 5.7 times more Water than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup 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 Toppings, nuts in syrup have 7.7 times more Energy, 220 times more Fat, 75.4 times more Saturated Fat, 242 times more Omega 3, 353.1 times more Omega 6, 4.7 times more Carbohydrate and 1.8 times more Protein than Potato Skin.
• Both Toppings, nuts in syrup and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6