Comparing Nutrients in 100 grams Snacks, rice cakes, brown rice, corn VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, corn	9%	7%	84%
Potato Skin	17%	1%	82%

Macro Nutrients

	Snacks, rice cakes, brown rice, corn	Potato Skin	Recommended Dietary Allowance
Energy	13.3% 385kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81.2g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	7.63% 2.9g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	15% 8.4g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, corn	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.2% 6.44mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	18.4% 0.24mg	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	4.75% 19μg	4.25% 17μg	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	0% 0mg	12.7% 11.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Snacks, rice cakes, brown rice, corn	Potato Skin	Recommended Dietary Allowance
Calcium	0.9% 9mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	47% 0.42mg	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	14.6% 1.17mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	26% 0.6mg	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	45.7% 320mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	NA	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	20% 2.22mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, corn VS Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, rice cakes, brown rice, corn versus 100 g of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Snacks, rice cakes, brown rice, corn vs Potato Skin:

• 100 grams of Snacks, rice cakes, brown rice, corn have 3.8 times more Vitamin B1, 2.7 times more Vitamin B2, 6.2 times more Vitamin B3 and 3.1 times more Vitamin B5 than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.7 times more Vitamin B6 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn and Potato Skin provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin C
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• Both Snacks, rice cakes, brown rice, corn as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Snacks, rice cakes, brown rice, corn vs Potato Skin:

• 100 grams of Snacks, rice cakes, brown rice, corn have 5 times more Magnesium, 8.4 times more Manganese, 8.4 times more Phosphorus, 16.7 times more Sodium and 6.3 times more Zinc than Potato Skin.
• While 100 g of Raw Potato Skin contain 3.3 times more Calcium, 2.8 times more Iron, 1.5 times more Potassium and 14.1 times more Water than Snacks, rice cakes, brown rice, corn.
• Both Snacks, rice cakes, brown rice, corn and Potato Skin contain similar levels of Copper per 100 grams.
• 100 grams of Snacks, rice cakes, brown rice, corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Snacks, rice cakes, brown rice, corn have 6.6 times more Energy, 32 times more Fat, 5 times more Omega 3, 34.1 times more Omega 6, 6.5 times more Carbohydrate and 3.3 times more Protein than Potato Skin.
• Both Snacks, rice cakes, brown rice, corn and Potato Skin offer comparable quantities of Fiber per 100 grams.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3 and Omega 6