Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Orange Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Orange Peel	6%	2%	92%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Orange Peel	Recommended Dietary Allowance
Energy	30% 870kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	192% 250g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	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	4% 2.9g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	279% 106g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Orange Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	135% 1.76mg	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	25% 100μg	75% 300μg	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	144% 130mg	1511% 1360mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Orange Peel	Recommended Dietary Allowance
Calcium	5% 50mg	161% 1610mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	102% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	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	38.8% 3.1mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	NA	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	63% 440mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	21% 770g	19.6% 725g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Orange Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin versus 1 kg of Orange Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Potato Flesh, Cooked In Skin vs Orange Peel:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 1.6 times more Vitamin B3 and 1.7 times more Vitamin B6 than Orange Peel.
• While 1 kg of Raw Orange Peel contains more Vitamin A, 4.5 times more Vitamin B2, 3 times more Vitamin B9 and 10.5 times more Vitamin C than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Orange Peel provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Orange Peel have insufficient amounts of Vitamin B12 and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs Orange Peel:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 2 times more Copper, 2.1 times more Phosphorus and 1.8 times more Potassium than Orange Peel.
• While 1 kg of Raw Orange Peel contains 32.2 times more Calcium and 2.6 times more Iron than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Orange Peel contain similar levels of Magnesium and Zinc per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Orange Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 1.2 times more Protein than Orange Peel.
• While 1 kg of Raw Orange Peel contains 5.9 times more Fiber than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Orange Peel offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Orange Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.