Comparing Nutrients in 100 grams Potato Skin VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	6%	32%	62%

Macro Nutrients

	Potato Skin	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Energy	2% 58kcal	15.8% 457kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	24% 7.68g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	11.7% 2g	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	54.5% 71g	130g per day for Men 19-50 years
Sugars	NA	53.5% 38.8g	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	6.3% 2.4g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	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	8.25% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	13.2% 0.17mg	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	2.25% 9μg	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	0.56% 0.5mg	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	4.13% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.25% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Snacks, pretzels, hard, confectioner's coating, chocolate-flavor	Recommended Dietary Allowance
Calcium	3% 30mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	33.6% 0.3mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	24.4% 0.56mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	38% 569mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	8.36% 0.92mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.068% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, pretzels, hard, confectioner's coating, chocolate-flavor per 100 g

Compare the macro and micronutrient content in 100 g of Potato Skin versus 100 g of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Potato Skin vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 100 grams of Potato Skin have 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 22.8 times more Vitamin C than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 100 g of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 4.7 times more Vitamin B1, 5.3 times more Vitamin B2 and 2.5 times more Vitamin B5 than Raw Potato Skin.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• 100 grams of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Snacks, pretzels, hard, confectioner's coating, chocolate-flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Snacks, pretzels, hard, confectioner's coating, chocolate-flavor:

• 100 grams of Potato Skin have 1.4 times more Copper, 1.6 times more Iron, 1.8 times more Potassium and 33.3 times more Water than Snacks, pretzels, hard, confectioner's coating, chocolate-flavor.
• While 100 g of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 2.5 times more Calcium, 1.8 times more Magnesium, 3.8 times more Phosphorus, 48.3 times more Selenium, 56.9 times more Sodium and 2.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain similar levels of Manganese per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Snacks, pretzels, hard, confectioner's coating, chocolate-flavor contain 7.9 times more Energy, 167 times more Fat, 295.4 times more Saturated Fat, 16 times more Omega 3, 62.2 times more Omega 6, 5.7 times more Carbohydrate and 2.9 times more Protein than Raw Potato Skin.
• Both Potato Skin and Snacks, pretzels, hard, confectioner's coating, chocolate-flavor offer comparable quantities of Fiber per 100 grams.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3 and Omega 6