Comparing Nutrients in 1 kilogram Orange Peel VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Orange Peel	6%	2%	92%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Orange Peel	Baked Red Potatoes	Recommended Dietary Allowance
Energy	33.4% 970kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	151% 196g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	279% 106g	47.4% 18g	38g per day for Men 19-50 years
Protein	26.8% 15g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Orange Peel	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	163% 2.12mg	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	75% 300μg	67.5% 270μg	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	1511% 1360mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.7% 2.5mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Peel	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	161% 1610mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	193% 1.74mg	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	100% 8mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	NA	75.2% 1.73mg	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	30% 210mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	19.6% 725g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Orange Peel vs Baked Red Potatoes:

• Raw Orange Peel has 21 times more Vitamin A, 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B5, 10.8 times more Vitamin C and 3.1 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Vitamin B3 than Raw Orange Peel.
• Both Raw Orange Peel and Baked Whole Red Potatoes have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw Orange Peel as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Orange Peel vs Baked Red Potatoes:

• Raw Orange Peel has 17.9 times more Calcium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Copper, 1.3 times more Magnesium, 3.4 times more Phosphorus, 2.6 times more Potassium and 1.6 times more Zinc than Raw Orange Peel.
• Both Raw Orange Peel and Baked Whole Red Potatoes have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Orange Peel has 1.3 times more Carbohydrate and 5.9 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Protein than Raw Orange Peel.
• Both Raw Orange Peel and Baked Whole Red Potatoes have similar amounts of Energy per 1 kg.
• Both Raw Orange Peel as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.