Comparing Nutrients in 100 grams Potato Skin VS Muffins, blueberry, dry mix

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Muffins, blueberry, dry mix	5%	10%	85%

Macro Nutrients

	Potato Skin	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Energy	2% 58kcal	10% 293kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	3.35% 3.25g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	7.7% 1.3g	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	47% 61g	130g per day for Men 19-50 years
Sugars	NA	45% 32.7g	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	3.7% 1.4g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	6.2% 3.48g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	6.3% 0.082mg	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	13.3% 53μg	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	2.56% 2.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Calcium	3% 30mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	9.78% 0.088mg	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	20.3% 1.62mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	12% 0.28mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	1.4% 48mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	32% 479mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.82% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Muffins, blueberry, dry mix per 100 g

Compare the macro and micronutrient content in 100 g of Potato Skin versus 100 g of Muffins, blueberry, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Potato Skin vs Muffins, blueberry, dry mix:

• 100 grams of Potato Skin have 2.9 times more Vitamin B6 and 5 times more Vitamin C than Muffins, blueberry, dry mix.
• While 100 g of Muffins, blueberry, dry mix contain 11 times more Vitamin B1, 6.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.1 times more Vitamin B9 than Raw Potato Skin.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Muffins, blueberry, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Muffins, blueberry, dry mix:

• 100 grams of Potato Skin have 1.7 times more Calcium, 4.8 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese, 8.6 times more Potassium and 2.8 times more Water than Muffins, blueberry, dry mix.
• While 100 g of Muffins, blueberry, dry mix contain 5.8 times more Phosphorus, 10.3 times more Selenium and 47.9 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Muffins, blueberry, dry mix contain similar levels of Zinc per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium
• 100 grams of Muffins, blueberry, dry mix lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Skin have 1.8 times more Fiber than Muffins, blueberry, dry mix.
• While 100 g of Muffins, blueberry, dry mix contain 5.1 times more Energy, 32.5 times more Fat, 44.7 times more Saturated Fat, 40.8 times more Omega 6, 4.9 times more Carbohydrate and 1.4 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 Muffins, blueberry, dry mix provide inadequate amounts of Omega 3 in 100 grams.