Comparing Nutrients in 14 ounces Potato Skin VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Potato Skin	Hearts Of Palm	Recommended Dietary Allowance
Energy	7.94% 230kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	1.77% 0.3g	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	78% 102g	130g per day for Men 19-50 years
Sugars	NA	94% 68g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	22.3% 3.57mg	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	247% 3.2mg	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	24% 95μg	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	35.3% 31.8mg	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	13.2% 2mg	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	Hearts Of Palm	Recommended Dietary Allowance
Calcium	12% 119mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	284% 2.56mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	NA	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	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	211% 7168mg	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	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	135% 15mg	11mg per day for Men 19-50 years
Water	8.93% 331g	7.46% 276g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Hearts Of Palm per 14 oz

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

Lets compare vitamin content per 14 ounces of Potato Skin vs Hearts Of Palm:

• 14 ounces of Potato Skin have 1.4 times more Vitamin C than Hearts Of Palm.
• While 14 oz of Raw Hearts Of Palm contain 2.4 times more Vitamin B1, 4.7 times more Vitamin B2, 3.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Hearts Of Palm provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw Hearts Of Palm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Hearts Of Palm:

• 14 ounces of Potato Skin have 1.7 times more Calcium, 1.9 times more Iron and 2.3 times more Magnesium than Hearts Of Palm.
• While 14 oz of Raw Hearts Of Palm contain 1.5 times more Copper, 3.7 times more Phosphorus, 4.4 times more Potassium and 10.7 times more Zinc than Raw Potato Skin.
• 14 ounces of Hearts Of Palm lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Raw Hearts Of Palm lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potato Skin have 1.7 times more Fiber than Hearts Of Palm.
• While 14 oz of Raw Hearts Of Palm contain 2 times more Energy and 2.1 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Hearts Of Palm offer comparable quantities of Protein per 14 ounces.
• Both Raw Potato Skin as well as Raw Hearts Of Palm provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.