Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, FRUITY PEBBLES VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Potato Skin	Recommended Dietary Allowance
Energy	14% 402kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	4.14% 4g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.084g	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	66.2% 86g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	47.3% 34.3g	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	2.1% 0.8g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	8.25% 4.62g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Potato Skin	Recommended Dietary Allowance
Vitamin A	93% 833μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	93% 370μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	232% 5.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.7% 22mg	12.7% 11.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	49.3% 296IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Potato Skin	Recommended Dietary Allowance
Calcium	1.9% 19mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	47% 0.42mg	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	83.4% 6.67mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	NA	26% 0.6mg	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	10% 71mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	2.1% 72mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	35.4% 531mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.081% 3g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, FRUITY PEBBLES VS Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, POST, FRUITY PEBBLES versus 100 g of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, POST, FRUITY PEBBLES vs Potato Skin:

• 100 grams of Cereals ready-to-eat, POST, FRUITY PEBBLES have more Vitamin A, 66.2 times more Vitamin B1, 41.3 times more Vitamin B2, 17.9 times more Vitamin B3, 7.7 times more Vitamin B6, 21.8 times more Vitamin B9, more Vitamin B12, 1.9 times more Vitamin C and more Vitamin D than Potato Skin.
• 100 grams of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D

Comparing minerals per 100 grams for Cereals ready-to-eat, POST, FRUITY PEBBLES vs Potato Skin:

• 100 grams of Cereals ready-to-eat, POST, FRUITY PEBBLES have 2.1 times more Iron, 1.9 times more Phosphorus, 34 times more Selenium, 53.1 times more Sodium and 15.9 times more Zinc than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.6 times more Calcium, 3 times more Copper, 1.4 times more Magnesium, 5.7 times more Potassium and 27.8 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 100 grams of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, POST, FRUITY PEBBLES have 6.9 times more Energy, 40.2 times more Fat, 138.5 times more Saturated Fat, 6.9 times more Carbohydrate and 1.8 times more Protein than Potato Skin.
• While 100 g of Raw Potato Skin contain 3.1 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.