Comparing Nutrients in 100 grams Potato Skin VS Candies, sweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Candies, sweet chocolate	3%	54%	43%

Macro Nutrients

	Potato Skin	Candies, sweet chocolate	Recommended Dietary Allowance
Energy	2% 58kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	35.3% 34.2g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	62.8% 20g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	5.65% 0.96g	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	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	NA	71% 51.5g	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	14.5% 5.5g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Candies, sweet chocolate	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	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	1.42% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	3.3% 0.043mg	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	0.75% 3μg	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% 0mg	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	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.25% 6.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Candies, sweet chocolate	Recommended Dietary Allowance
Calcium	3% 30mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	63.8% 0.57mg	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	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	21.5% 0.49mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.014% 0.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Candies, sweet chocolate per 100 g

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

Lets compare vitamin content per 100 grams of Potato Skin vs Candies, sweet chocolate:

• 100 grams of Potato Skin have 1.5 times more Vitamin B3, 4.3 times more Vitamin B5, 5.6 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Candies, sweet chocolate.
• While 100 g of Candies, sweet chocolate contain 6.3 times more Vitamin B2 than Raw Potato Skin.
• 100 grams of Candies, sweet chocolate have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Candies, sweet chocolate have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Candies, sweet chocolate:

• 100 grams of Potato Skin have 1.3 times more Calcium, 1.2 times more Manganese, 1.4 times more Potassium and 166.6 times more Water than Candies, sweet chocolate.
• While 100 g of Candies, sweet chocolate contain 1.4 times more Copper, 4.9 times more Magnesium, 3.9 times more Phosphorus, 9.3 times more Selenium and 4.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Candies, sweet chocolate contain similar levels of Iron per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Candies, sweet chocolate contain 8.7 times more Energy, 342 times more Fat, 772.3 times more Saturated Fat, 30 times more Omega 6, 4.9 times more Carbohydrate, 2.2 times more Fiber and 1.5 times more Protein than Raw Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Candies, sweet chocolate provide inadequate amounts of Omega 3 in 100 grams.