Comparing Nutrients in 14 ounces Potato Skin VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Paprika	15%	30%	55%

Macro Nutrients

	Potato Skin	Paprika	Recommended Dietary Allowance
Energy	7.94% 230kcal	38.6% 1119kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	52.7% 51g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	171% 29g	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	165% 214g	130g per day for Men 19-50 years
Sugars	NA	56.6% 41g	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	36.7% 26.6g	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	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 3.2g	g per day for Men 19-50 years
Fiber	26% 9.92g	365% 139g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Paprika	Recommended Dietary Allowance
Vitamin A	0% 0μg	1086% 9775μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	376% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	199% 9.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	654% 8.5mg	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	48.6% 194μg	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	3.97% 3.57mg	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	770% 115mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	266% 319μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Paprika	Recommended Dietary Allowance
Calcium	12% 119mg	91% 909mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	314% 2.83mg	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	1049% 84mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	274% 6.3mg	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	178% 1246mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	266% 9049mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	156% 17mg	11mg per day for Men 19-50 years
Water	8.93% 331g	1.2% 44.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Paprika per 14 oz

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

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

• 14 ounces of Potato Skin have 12.7 times more Vitamin C than Paprika.
• While 14 oz of Paprika Spice contain more Vitamin A, 15.7 times more Vitamin B1, 32.4 times more Vitamin B2, 9.7 times more Vitamin B3, 8.3 times more Vitamin B5, 9 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 14 ounces of Paprika have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Paprika:

• 14 ounces of Potato Skin have 7.4 times more Water than Paprika.
• While 14 oz of Paprika Spice contain 7.6 times more Calcium, 1.7 times more Copper, 6.5 times more Iron, 7.7 times more Magnesium, 2.6 times more Manganese, 8.3 times more Phosphorus, 5.5 times more Potassium, 21 times more Selenium, 6.8 times more Sodium and 12.4 times more Zinc than Raw Potato Skin.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Paprika Spice contain 4.9 times more Energy, 128.9 times more Fat, 82.3 times more Saturated Fat, 45.3 times more Omega 3, 228.6 times more Omega 6, 4.3 times more Carbohydrate, 14 times more Fiber and 5.5 times more Protein than Raw Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6