Comparing Nutrients in 100 grams Potato Skin VS Baking Chocolate Mexican Squares

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Potato Skin	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	2% 58kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	5.54% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.57% 12.4g	59.5% 77.4g	130g per day for Men 19-50 years
Sugars	NA	96% 69.4g	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	6.58% 2.5g	10.5% 4g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	4.75% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	8.08% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	2.6% 0.034mg	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	4.25% 17μg	1.25% 5μg	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	12.7% 11.4mg	0.11% 0.1mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	3% 30mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	74.4% 0.67mg	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	40.5% 3.24mg	27.3% 2.18mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	19.5% 0.45mg	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	5.43% 38mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Baking Chocolate Mexican Squares per 100 g

Compare the macro and micronutrient content in 100 g of Potato Skin versus 100 g of Baking Chocolate Mexican Squares to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Potato Skin vs Baking Chocolate Mexican Squares:

• 100 grams of Potato Skin have 1.7 times more Vitamin B5, 7 times more Vitamin B6, 3.4 times more Vitamin B9 and 114 times more Vitamin C than Baking Chocolate Mexican Squares.
• While 100 g of Baking chocolate, mexican, squares contain 2.7 times more Vitamin B1, 2.8 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Potato Skin.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• 100 grams of Baking Chocolate Mexican Squares have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Baking Chocolate Mexican Squares:

• 100 grams of Potato Skin have 1.5 times more Iron, 1.3 times more Manganese and 52.4 times more Water than Baking Chocolate Mexican Squares.
• While 100 g of Baking chocolate, mexican, squares contain 1.6 times more Copper, 4.1 times more Magnesium, 3.7 times more Phosphorus, 6 times more Selenium and 3.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Baking Chocolate Mexican Squares contain similar levels of Calcium and Potassium per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Baking chocolate, mexican, squares contain 7.3 times more Energy, 155.9 times more Fat, 331 times more Saturated Fat, 7.2 times more Omega 3, 29.4 times more Omega 6, 6.2 times more Carbohydrate, 1.6 times more Fiber and 1.4 times more Protein than Raw Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3 and Omega 6