Comparing Nutrients in 14 ounces Potato Skin VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Potato Skin	Dried Parsley Spices	Recommended Dietary Allowance
Energy	7.94% 230kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	17% 5.47g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	465% 7.45g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	29% 4.95g	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	155% 201g	130g per day for Men 19-50 years
Sugars	NA	39.8% 29g	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	2.3% 1.67g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 16.2g	g per day for Men 19-50 years
Fiber	26% 9.92g	279% 106g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	42.8% 385μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	728% 9.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	247% 39.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	275% 3.57mg	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	179% 714μg	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	551% 496mg	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	237% 35.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4496% 5396μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	12% 119mg	452% 4525mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	344% 3.1mg	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	1093% 87.5mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	378% 1588mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	1693% 39mg	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	247% 1730mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	313% 10649mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	120% 1794mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	196% 21.6mg	11mg per day for Men 19-50 years
Water	8.93% 331g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Dried Parsley Spices per 14 oz

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

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

• 14 oz of Dried Parsley Spices contain more Vitamin A, 9.3 times more Vitamin B1, 62.7 times more Vitamin B2, 9.6 times more Vitamin B3, 3.5 times more Vitamin B5, 3.8 times more Vitamin B6, 10.6 times more Vitamin B9 and 11 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 Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Potato Skin have 14.1 times more Water than Dried Parsley Spices.
• While 14 oz of Dried Parsley Spices contain 38 times more Calcium, 1.8 times more Copper, 6.8 times more Iron, 17.4 times more Magnesium, 16.3 times more Manganese, 11.5 times more Phosphorus, 6.5 times more Potassium, 47 times more Selenium, 45.2 times more Sodium and 15.5 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 Dried Parsley Spices contain 5 times more Energy, 54.8 times more Fat, 53 times more Saturated Fat, 187.6 times more Omega 3, 39 times more Omega 6, 4.1 times more Carbohydrate, 10.7 times more Fiber and 10.4 times more Protein than Raw Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6