Comparing Nutrients in 14 ounces Potato Skin VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Potato Skin	Pine Nuts	Recommended Dietary Allowance
Energy	7.94% 230kcal	92% 2671kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	280% 271g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	60.8% 19.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	774% 132g	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	40% 52g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.2g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	26% 9.92g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	69.3% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	171% 51μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	33.7% 135μg	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	3.53% 3.18mg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	178% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Pine Nuts	Recommended Dietary Allowance
Calcium	12% 119mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	584% 5.25mg	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	274% 22mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	237% 996mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	1519% 35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	29% 13μg	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	326% 2282mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	69.7% 2369mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	233% 25.6mg	11mg per day for Men 19-50 years
Water	8.93% 331g	0.24% 9.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Pine Nuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Potato Skin vs Pine Nuts:

• 14 ounces of Potato Skin have 2.5 times more Vitamin B6 and 14.3 times more Vitamin C than Pine Nuts.
• While 14 oz of Dried Pine Nuts contain 17.3 times more Vitamin B1, 6 times more Vitamin B2, 4.2 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Pine Nuts provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 14 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Pine Nuts:

• 14 ounces of Potato Skin have 1.9 times more Calcium and 36.5 times more Water than Pine Nuts.
• While 14 oz of Dried Pine Nuts contain 3.1 times more Copper, 1.7 times more Iron, 10.9 times more Magnesium, 14.6 times more Manganese, 15.1 times more Phosphorus, 1.4 times more Potassium and 18.4 times more Zinc than Raw Potato Skin.
• 14 ounces of Pine Nuts lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Dried Pine Nuts lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Pine Nuts contain 11.6 times more Energy, 683.7 times more Fat, 188.4 times more Saturated Fat, 16.4 times more Omega 3, 1035.9 times more Omega 6, 1.5 times more Fiber and 5.3 times more Protein than Raw Potato Skin.
• Both Potato Skin and Pine Nuts offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6