Comparing Nutrients in 1 kilogram Olive Oil VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Olive Oil	0%	100%	0%
Potato Skin	17%	1%	82%

Macro Nutrients

	Olive Oil	Potato Skin	Recommended Dietary Allowance
Energy	305% 8840kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	1031% 1000g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	432% 138g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	476% 7.6g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	574% 98g	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	0% 0g	96% 124g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	65.8% 25g	38g per day for Men 19-50 years
Protein	0% 0g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Olive Oil	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	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	957% 144mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	502% 602μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Olive Oil	Potato Skin	Recommended Dietary Allowance
Calcium	1% 10mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	70% 5.6mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	0.29% 10mg	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	1.33% 20mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0% 0g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Olive Oil VS Potato Skin per 1 kg

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

• 1 kg of Raw Potato Skin contains more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Salad or Cooking Olive Oil.
• 1 kilogram of Olive Oil have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Salad or Cooking Olive Oil as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Olive Oil vs Potato Skin:

• 1 kg of Raw Potato Skin contains 30 times more Calcium, more Copper, 5.8 times more Iron, more Magnesium, more Manganese, more Phosphorus, 413 times more Potassium, more Zinc and more Water than Salad or Cooking Olive Oil.
• 1 kilogram of Olive Oil lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Salad or Cooking Olive Oil as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Olive Oil has 15.2 times more Energy, 1000 times more Fat, 531.1 times more Saturated Fat, 76.1 times more Omega 3 and 305.1 times more Omega 6 than Potato Skin.
• While 1 kg of Raw Potato Skin contains more Carbohydrate, more Fiber and more Protein than Salad or Cooking Olive Oil.
• 1 kilogram of Olive Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6