Comparing Nutrients in 14 ounces Potato Skin VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Potato Skin	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	7.94% 230kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	% 0.79g	g per day for Men 19-50 years
Fiber	26% 9.92g	48% 18.3g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	29.6% 0.38mg	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	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.65% 0.4mg	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	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	12% 119mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	87.8% 0.79mg	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	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	178% 4.1mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	247% 136μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	8.93% 331g	6.5% 241g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked 51% Whole Wheat Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Skin versus 14 oz of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potato Skin vs Cooked 51% Whole Wheat Pasta:

• 14 ounces of Potato Skin have 1.3 times more Vitamin B5 and 2.5 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 7.5 times more Vitamin B1, 2.7 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw Potato Skin.
• Both Potato Skin and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1

Comparing minerals per 14 ounces for Potato Skin vs Cooked 51% Whole Wheat Pasta:

• 14 ounces of Potato Skin have 2.5 times more Calcium, 2.1 times more Copper, 2 times more Iron, 5.4 times more Potassium and 1.4 times more Water than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2 times more Magnesium, 1.7 times more Manganese, 2.9 times more Phosphorus, 114 times more Selenium and 3.2 times more Zinc than Raw Potato Skin.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium
• 14 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2.7 times more Energy, 3.9 times more Omega 3, 17 times more Omega 6, 2.5 times more Carbohydrate, 1.8 times more Fiber and 2.3 times more Protein than Raw Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6