Comparing Nutrients in 100 grams Potato Skin VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Potato Skin	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	2% 58kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	2.48% 0.42g	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	69.4% 90g	130g per day for Men 19-50 years
Sugars	NA	54% 39.3g	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	6.58% 2.5g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.4% 454μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	124% 1.6mg	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	80.8% 323μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	202% 4.84μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.7% 11.4mg	21.6% 19.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	21.5% 129IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	3% 30mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	13.3% 0.12mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	NA	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	6.57% 46mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	2.4% 82mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	30% 451mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Frosted Corn Flakes, MALT-O-MEAL per 100 g

Compare the macro and micronutrient content in 100 g of Potato Skin versus 100 g of Frosted Corn Flakes, MALT-O-MEAL to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Potato Skin vs Frosted Corn Flakes, MALT-O-MEAL:

• 100 g of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain more Vitamin A, 57.6 times more Vitamin B1, 36.1 times more Vitamin B2, 15.6 times more Vitamin B3, 6.7 times more Vitamin B6, 19 times more Vitamin B9, more Vitamin B12, 1.7 times more Vitamin C and more Vitamin D than Raw 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 Potato Skin vs Frosted Corn Flakes, MALT-O-MEAL:

• 100 grams of Potato Skin have 10 times more Calcium, 3.5 times more Copper, 1.9 times more Magnesium, 5 times more Potassium, 1.5 times more Zinc and 27.8 times more Water than Frosted Corn Flakes, MALT-O-MEAL.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 3.6 times more Iron, 18.3 times more Selenium and 45.1 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Frosted Corn Flakes, MALT-O-MEAL contain similar levels of Phosphorus per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium
• 100 grams of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Skin have 2.1 times more Fiber than Frosted Corn Flakes, MALT-O-MEAL.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 6.7 times more Energy, 13.2 times more Omega 6, 7.3 times more Carbohydrate and 1.7 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 Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes provide inadequate amounts of Omega 3 in 100 grams.