Comparing Nutrients in 14 ounces Potato Skin VS Boiled Dock

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Dock	30%	23%	47%

Macro Nutrients

	Potato Skin	Boiled Dock	Recommended Dietary Allowance
Energy	7.94% 230kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	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	8.95% 11.6g	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	26% 9.92g	27% 10.3g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	13% 7.26g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Dock	Recommended Dietary Allowance
Vitamin A	0% 0μg	76.7% 691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	30.5% 0.4mg	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	7.94% 31.8μg	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	116% 104mg	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	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	Boiled Dock	Recommended Dietary Allowance
Calcium	12% 119mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	50.3% 0.45mg	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	103% 8.26mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	52.3% 1.2mg	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	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	37.5% 1274mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.93% 331g	10% 371g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Dock per 14 oz

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

Lets compare vitamin content per 14 ounces of Potato Skin vs Boiled Dock:

• 14 ounces of Potato Skin have 2.5 times more Vitamin B3, 8.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled Dock.
• While 14 oz of Boiled and Drained Dock contain more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.3 times more Vitamin C than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 14 ounces of Boiled Dock have insufficient amounts of Vitamin B5
• Both Raw Potato Skin as well as Boiled and Drained Dock have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Boiled Dock:

• 14 ounces of Potato Skin have 3.7 times more Copper, 1.6 times more Iron, 2 times more Manganese, 1.3 times more Potassium and 2.1 times more Zinc than Boiled Dock.
• While 14 oz of Boiled and Drained Dock contain 1.3 times more Calcium, 3.9 times more Magnesium and 1.4 times more Phosphorus than Raw Potato Skin.
• Both Potato Skin and Boiled Dock contain similar levels of Water per 14 ounces.
• 14 ounces of Boiled Dock lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Boiled and Drained Dock lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potato Skin have 2.9 times more Energy, 4.2 times more Carbohydrate and 1.4 times more Protein than Boiled Dock.
• Both Potato Skin and Boiled Dock offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Dock provide inadequate amounts of Energy