Comparing Nutrients in 1 kilogram California Avocados VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
California Avocados	4%	77%	19%
Potato Skin	17%	1%	82%

Macro Nutrients

	California Avocados	Potato Skin	Recommended Dietary Allowance
Energy	57.6% 1670kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.4g	96% 124g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	1.1% 0.8g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	179% 68g	65.8% 25g	38g per day for Men 19-50 years
Protein	35% 19.6g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Potato Skin	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.87mg	184% 2.4mg	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	223% 890μg	42.5% 170μg	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	98% 88mg	127% 114mg	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	131% 19.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Potato Skin	Recommended Dietary Allowance
Calcium	13% 130mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	470% 4.23mg	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	76.3% 6.1mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	64.8% 1.5mg	262% 6mg	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	77% 540mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	149% 5070mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19.5% 723g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: California Avocados VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of California Avocados versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Avocados vs Potato Skin:

• 1 kilogram of California Avocados has 3.6 times more Vitamin B1, 3.8 times more Vitamin B2, 1.9 times more Vitamin B3, 4.8 times more Vitamin B5, 1.2 times more Vitamin B6 and 5.2 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.3 times more Vitamin C than Raw California Avocados.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw California Avocados as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Avocados vs Potato Skin:

• 1 kilogram of California Avocados has 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.2 times more Potassium and 1.9 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.3 times more Calcium, 2.5 times more Copper, 5.3 times more Iron and 4 times more Manganese than Raw California Avocados.
• 1 kilogram of California Avocados lack sufficient amounts of Calcium
• Both Raw California Avocados as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Avocados has 2.9 times more Energy, 154.1 times more Fat, 81.8 times more Saturated Fat, 12.5 times more Omega 3, 52.3 times more Omega 6 and 2.7 times more Fiber than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.4 times more Carbohydrate and 1.3 times more Protein than Raw California Avocados.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6