Comparing Nutrients in 14 ounces Potato Skin VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Potato Skin	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	7.94% 230kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.9% 0.93g	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	170% 222g	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	142% 54g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	141% 79.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	129% 1163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	69.6% 11mg	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	522% 6.8mg	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	NA	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	220% 198mg	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	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	12% 119mg	708% 7081mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	216% 1.94mg	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	2420% 194mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	426% 1790mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	682% 15.7mg	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	308% 2155mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	386% 13129mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	55% 826mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	119% 13mg	11mg per day for Men 19-50 years
Water	8.93% 331g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Dried Dill Weed Spices per 14 oz

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

Lets compare vitamin content per 14 ounces of Potato Skin vs Dried Dill Weed Spices:

• 14 oz of Dried Dill Weed Spices contain more Vitamin A, 19.9 times more Vitamin B1, 7.5 times more Vitamin B2, 2.7 times more Vitamin B3, 7.2 times more Vitamin B6 and 4.4 times more Vitamin C than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Dried Dill Weed Spices:

• 14 ounces of Potato Skin have 11.4 times more Water than Dried Dill Weed Spices.
• While 14 oz of Dried Dill Weed Spices contain 59.5 times more Calcium, 15.1 times more Iron, 19.6 times more Magnesium, 6.6 times more Manganese, 14.3 times more Phosphorus, 8 times more Potassium, 20.8 times more Sodium and 9.4 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Dried Dill Weed Spices contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Dill Weed Spices contain 4.4 times more Energy, 43.6 times more Fat, 4.5 times more Carbohydrate, 5.4 times more Fiber and 7.8 times more Protein than Raw Potato Skin.