Comparing Nutrients in 14 ounces Potato Skin VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Potato Skin	Dried Zante Currants	Recommended Dietary Allowance
Energy	7.94% 230kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	235% 306g	130g per day for Men 19-50 years
Sugars	NA	341% 247g	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	178% 129g	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	% 118g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	46% 17.5g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	90% 1.17mg	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	17% 67.5μg	9.92% 39.7μg	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	50.3% 45.2mg	20.7% 18.7mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Dried Zante Currants	Recommended Dietary Allowance
Calcium	12% 119mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	131% 1.2mg	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	161% 13mg	93% 7.46mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	59.5% 1.37mg	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	21.5% 151mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	11.4% 171mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	8.93% 331g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Dried Zante Currants per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Skin versus 14 oz of Dried Zante Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potato Skin vs Dried Zante Currants:

• 14 ounces of Potato Skin have 1.7 times more Vitamin B9 and 2.4 times more Vitamin C than Dried Zante Currants.
• While 14 oz of Dried Zante Currants contain 7.6 times more Vitamin B1, 3.7 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Potato Skin.
• Both Potato Skin and Dried Zante Currants provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Dried Zante Currants:

• 14 ounces of Potato Skin have 1.4 times more Copper, 1.7 times more Iron, 1.7 times more Manganese and 4.7 times more Water than Dried Zante Currants.
• While 14 oz of Dried Zante Currants contain 2.9 times more Calcium, 1.6 times more Magnesium, 2.6 times more Phosphorus, 1.9 times more Potassium and 4.3 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Dried Zante Currants contain similar levels of Zinc per 14 ounces.
• Both Raw Potato Skin as well as Dried Zante Currants lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Zante Currants contain 5 times more Energy, 6.2 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Raw Potato Skin.
• Both Raw Potato Skin as well as Dried Zante Currants provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.