Comparing Nutrients in 100 grams Potato Skin VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Potato Skin	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	2% 58kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.63% 0.28g	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	67.7% 88g	130g per day for Men 19-50 years
Sugars	NA	11% 7.84g	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	1.85% 1.34g	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	% 1.48g	g per day for Men 19-50 years
Sucrose	NA	% 4.6g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 981μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	374% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	147% 1.9mg	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	179% 714μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	223% 5.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.7% 11.4mg	72.2% 65mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	47.7% 286IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	3% 30mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	8.33% 0.075mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	4.13% 0.095mg	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	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	38% 571mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.089% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS RALSTON Corn Flakes per 100 g

Compare the macro and micronutrient content in 100 g of Potato Skin versus 100 g of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Potato Skin vs RALSTON Corn Flakes:

• 100 grams of Potato Skin have 3.1 times more Vitamin B5 than RALSTON Corn Flakes.
• While 100 g of Cereals ready-to-eat, RALSTON Corn Flakes contain more Vitamin A, 213.5 times more Vitamin B1, 45.8 times more Vitamin B2, 20.4 times more Vitamin B3, 8 times more Vitamin B6, 42 times more Vitamin B9, more Vitamin B12, 5.7 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
• 100 grams of RALSTON Corn Flakes have insufficient amounts of Vitamin B5

Comparing minerals per 100 grams for Potato Skin vs RALSTON Corn Flakes:

• 100 grams of Potato Skin have 15 times more Calcium, 5.6 times more Copper, 3.3 times more Magnesium, 6.3 times more Manganese, 3.9 times more Potassium, 1.8 times more Zinc and 25.2 times more Water than RALSTON Corn Flakes.
• While 100 g of Cereals ready-to-eat, RALSTON Corn Flakes contain 6 times more Iron, 7.3 times more Selenium and 57.1 times more Sodium than Raw Potato Skin.
• Both Potato Skin and RALSTON Corn Flakes contain similar levels of Phosphorus per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium
• 100 grams of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, RALSTON Corn Flakes contain 6.6 times more Energy, 7.1 times more Carbohydrate and 2.3 times more Protein than Raw Potato Skin.
• Both Potato Skin and RALSTON Corn Flakes offer comparable quantities of Fiber per 100 grams.
• Both Raw Potato Skin as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.