Comparing Nutrients in 1 kilogram Pie, apple, commercially prepared, unenriched flour VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	Boiled Potato Skin	Recommended Dietary Allowance
Energy	81.7% 2370kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	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	262% 340g	132% 172g	130g per day for Men 19-50 years
Sugars	NA	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	42% 16g	87% 33g	38g per day for Men 19-50 years
Protein	34% 19g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.58mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	72.2% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	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	10% 40μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35.6% 32mg	57.8% 52mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, unenriched flour	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	11% 110mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	976% 8.78mg	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	151% 12mg	759% 60.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	582% 13.4mg	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	34.3% 240mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	177% 2660mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	14% 522g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, unenriched flour VS Boiled Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie, apple, commercially prepared, unenriched flour versus 1 kg of Boiled Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie, apple, commercially prepared, unenriched flour vs Boiled Potato Skin:

• 1 kilogram of Pie, apple, commercially prepared, unenriched flour has more Vitamin A, 4.2 times more Vitamin B1 and 4.4 times more Vitamin B2 than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 3 times more Vitamin B5, 6.3 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.6 times more Vitamin C than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Boiled Potato Skin provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9
• 1 kilogram of Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Pie, apple, commercially prepared, unenriched flour as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Pie, apple, commercially prepared, unenriched flour vs Boiled Potato Skin:

• 1 kilogram of Pie, apple, commercially prepared, unenriched flour has 19 times more Sodium than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 4.1 times more Calcium, 19.1 times more Copper, 5 times more Iron, 4.3 times more Magnesium, 7.4 times more Manganese, 2.3 times more Phosphorus, 6.3 times more Potassium, 2.8 times more Zinc and 1.5 times more Water than Pie, apple, commercially prepared, unenriched flour.
• 1 kilogram of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, apple, commercially prepared, unenriched flour has 3 times more Energy, 110 times more Fat, 146 times more Saturated Fat, 12.3 times more Omega 3, 64.6 times more Omega 6 and 2 times more Carbohydrate than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 2.1 times more Fiber and 1.5 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• 1 kilogram of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6