Comparing Nutrients in 100 grams HEALTH VALLEY, FIBER 7 Flakes VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Potato Skin	17%	1%	82%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Potato Skin	Recommended Dietary Allowance
Energy	12% 353kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	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	60% 78g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	27.6% 20g	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	37% 14g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Potato Skin	Recommended Dietary Allowance
Vitamin A	11.8% 106μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.2% 0.71mg	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	35.3% 141μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	88.3% 2.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.67% 4.2mg	12.7% 11.4mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Potato Skin	Recommended Dietary Allowance
Calcium	7.1% 71mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	31.8% 2.54mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	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	46.7% 327mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	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: HEALTH VALLEY, FIBER 7 Flakes VS Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of HEALTH VALLEY, FIBER 7 Flakes 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 HEALTH VALLEY, FIBER 7 Flakes vs Potato Skin:

• 100 grams of HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 25.2 times more Vitamin B1, 15.8 times more Vitamin B2, 6.8 times more Vitamin B3, 2.4 times more Vitamin B5, 2.9 times more Vitamin B6, 8.3 times more Vitamin B9 and more Vitamin B12 than Potato Skin.
• While 100 g of Raw Potato Skin contain 2.7 times more Vitamin C than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 100 grams of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Raw Potato Skin have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for HEALTH VALLEY, FIBER 7 Flakes vs Potato Skin:

• 100 grams of HEALTH VALLEY, FIBER 7 Flakes have 2.4 times more Calcium, 6.3 times more Magnesium, 5.4 times more Manganese, 8.6 times more Phosphorus, 63.3 times more Selenium, 20 times more Sodium and 8.3 times more Zinc than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.3 times more Iron and 27.8 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Potato Skin contain similar levels of Copper and Potassium per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of HEALTH VALLEY, FIBER 7 Flakes have 6.1 times more Energy, 3.5 times more Omega 3, 17.9 times more Omega 6, 6.3 times more Carbohydrate, 5.6 times more Fiber and 5.6 times more Protein than Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3 and Omega 6