Comparing Nutrients in 1 kilogram Kumquats VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Kumquats	10%	10%	80%
Potato Skin	17%	1%	82%

Macro Nutrients

	Kumquats	Potato Skin	Recommended Dietary Allowance
Energy	24.5% 710kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	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	122% 159g	96% 124g	130g per day for Men 19-50 years
Sugars	129% 94g	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	171% 65g	65.8% 25g	38g per day for Men 19-50 years
Protein	33.6% 19g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Kumquats	Potato Skin	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.08mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	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	42.5% 170μg	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	488% 439mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kumquats	Potato Skin	Recommended Dietary Allowance
Calcium	62% 620mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	108% 8.6mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	58.7% 1.35mg	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	27% 190mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	22% 809g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Kumquats VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Kumquats 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 Kumquats vs Potato Skin:

• 1 kilogram of Kumquats has 1.8 times more Vitamin B1, 2.4 times more Vitamin B2 and 3.9 times more Vitamin C than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 6.6 times more Vitamin B6 than Raw Kumquats.
• Both Kumquats and Potato Skin provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Kumquats 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 Kumquats vs Potato Skin:

• 1 kilogram of Kumquats has 2.1 times more Calcium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 4.5 times more Copper, 3.8 times more Iron, 4.5 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium and 2.1 times more Zinc than Raw Kumquats.
• Both Kumquats and Potato Skin contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Kumquats lack sufficient amounts of Zinc
• Both Raw Kumquats as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Kumquats has 1.2 times more Energy, 4.7 times more Omega 3, 1.3 times more Carbohydrate and 2.6 times more Fiber than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.4 times more Protein than Raw Kumquats.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Kumquats as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one kilogram.