Comparing Nutrients in 100 grams Candies, sesame crunch VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Candies, sesame crunch	8%	55%	37%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Candies, sesame crunch	Boiled Potato Skin	Recommended Dietary Allowance
Energy	17.8% 516kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	34.3% 33.3g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.66g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	15.8% 0.25g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	84.3% 14.3g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.3g	13.2% 17.2g	130g per day for Men 19-50 years
Sugars	43% 31g	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	20.3% 7.7g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Candies, sesame crunch	Boiled 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	37% 0.44mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.66% 0.033mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.8% 0.49mg	18.4% 0.24mg	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	12.8% 51μg	2.5% 10μg	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	5.78% 5.2mg	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	1.07% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sesame crunch	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	64% 639mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	98% 0.88mg	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	53.4% 4.27mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	58% 1.34mg	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	59% 412mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	9.03% 307mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	34% 3.76mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	2.1% 77.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, sesame crunch VS Boiled Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Candies, sesame crunch versus 100 g of Boiled Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Candies, sesame crunch vs Boiled Potato Skin:

• 100 grams of Candies, sesame crunch have 13.9 times more Vitamin B1, 4.4 times more Vitamin B2, 3 times more Vitamin B3, 2.1 times more Vitamin B6 and 5.1 times more Vitamin B9 than Boiled Potato Skin.
• While 100 g of Boiled Potato Skin no Salt contain 10.9 times more Vitamin B5 and more Vitamin C than Candies, sesame crunch.
• 100 grams of Candies, sesame crunch have insufficient amounts of Vitamin B5 and Vitamin C
• Both Candies, sesame crunch as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Candies, sesame crunch vs Boiled Potato Skin:

• 100 grams of Candies, sesame crunch have 14.2 times more Calcium, 8.4 times more Magnesium, 1.2 times more Manganese, 7.6 times more Phosphorus, 13.3 times more Selenium, 11.9 times more Sodium and 8.5 times more Zinc than Boiled Potato Skin.
• While 100 g of Boiled Potato Skin no Salt contain 1.4 times more Iron, 1.3 times more Potassium and 35.4 times more Water than Candies, sesame crunch.
• Both Candies, sesame crunch and Boiled Potato Skin contain similar levels of Copper per 100 grams.
• 100 grams of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Candies, sesame crunch have 6.6 times more Energy, 333 times more Fat, 179.3 times more Saturated Fat, 25.2 times more Omega 3, 447.6 times more Omega 6, 2.9 times more Carbohydrate, 2.3 times more Fiber and 4.1 times more Protein than Boiled Potato Skin.
• 100 grams of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6