Comparing Nutrients in 1 kilogram Baked Potato Skin VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Baked Potato Skin	Boiled Split Peas	Recommended Dietary Allowance
Energy	68.3% 1980kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	8.06% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	162% 211g	130g per day for Men 19-50 years
Sugars	19.3% 14g	40% 29g	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	208% 79g	218% 83g	38g per day for Men 19-50 years
Protein	76.6% 43g	149% 83.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	37% 0.48mg	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	55% 220μg	163% 650μg	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	150% 135mg	4.44% 4mg	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	2.67% 0.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Boiled Split Peas	Recommended Dietary Allowance
Calcium	34% 340mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	201% 1.8mg	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	880% 70.4mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	172% 3.96mg	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	144% 1010mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	106% 3620mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	91% 10mg	11mg per day for Men 19-50 years
Water	12.8% 473g	18.8% 695g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Boiled Split Peas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Boiled Split Peas:

• 1 kilogram of Baked Potato Skin has 1.9 times more Vitamin B2, 3.4 times more Vitamin B3, 1.4 times more Vitamin B5, 12.8 times more Vitamin B6 and 33.8 times more Vitamin C than Boiled Split Peas.
• While 1 kg of Boiled Split Peas contains 1.6 times more Vitamin B1, 3 times more Vitamin B9 and 2.9 times more Vitamin K than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Split Peas have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Boiled Split Peas:

• 1 kilogram of Baked Potato Skin has 2.4 times more Calcium, 4.5 times more Copper, 5.5 times more Iron, 1.6 times more Manganese and 1.6 times more Potassium than Boiled Split Peas.
• While 1 kg of Boiled Split Peas contains 2 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Boiled Split Peas contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Boiled Split Peas lack sufficient amounts of Calcium
• Both Baked Potato Skin as well as Boiled Split Peas lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 1.7 times more Energy and 2.2 times more Carbohydrate than Boiled Split Peas.
• While 1 kg of Boiled Split Peas contains 2.1 times more Sugars and 1.9 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Boiled Split Peas offer comparable quantities of Fiber per one kilogram.
• Both Baked Potato Skin as well as Boiled Split Peas provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.