Comparing Nutrients in 100 grams Baked Potato Skin VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Baked Potato Skin	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	6.83% 198kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	4.95% 1.6g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	64.5% 84g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	28% 20.3g	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	20.8% 7.9g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	7.66% 4.3g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	108% 968μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	129% 1.67mg	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	5.5% 22μg	334% 1334μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	44.4% 40mg	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	0.27% 0.04mg	30.3% 4.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	3.4% 34mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	10% 0.091mg	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	88% 7.04mg	363% 29mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	18% 0.41mg	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	14.4% 101mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	55% 825mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	116% 12.7mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.091% 3.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Cereals ready-to-eat, QUAKER, KING VITAMAN per 100 g

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

Lets compare vitamin content per 100 grams of Baked Potato Skin vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 100 grams of Baked Potato Skin have 1.5 times more Vitamin B5 than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 100 g of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 968 times more Vitamin A, 10.4 times more Vitamin B1, 13.4 times more Vitamin B2, 5.5 times more Vitamin B3, 2.7 times more Vitamin B6, 60.6 times more Vitamin B9, more Vitamin B12, 3 times more Vitamin C and 113.8 times more Vitamin E than Baked Potato Skin.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Baked Potato Skin as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Baked Potato Skin vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• 100 grams of Baked Potato Skin have 3.4 times more Calcium, 9 times more Copper, 1.5 times more Manganese and 2.1 times more Potassium than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 100 g of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 4.1 times more Iron, 1.9 times more Magnesium, 2.5 times more Phosphorus, 9.3 times more Selenium, 39.3 times more Sodium and 25.9 times more Zinc than Baked Potato Skin.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium
• 100 grams of Cereals ready-to-eat, QUAKER, KING VITAMAN lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Skin have 2.3 times more Fiber than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While 100 g of Cereals ready-to-eat, QUAKER, KING VITAMAN contain 1.9 times more Energy, 34.4 times more Fat, 60.9 times more Saturated Fat, 3.2 times more Omega 3, 33.9 times more Omega 6, 1.8 times more Carbohydrate, 14.5 times more Sugars and 1.5 times more Protein than Baked Potato Skin.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6