Comparing Nutrients in 1 kilogram Potato Skin VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Arugula	33%	19%	48%

Macro Nutrients

	Potato Skin	Arugula	Recommended Dietary Allowance
Energy	20% 580kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	28% 36.5g	130g per day for Men 19-50 years
Sugars	NA	28.3% 20.5g	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	65.8% 25g	42% 16g	38g per day for Men 19-50 years
Protein	46% 25.7g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Arugula	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1190μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	87.4% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	56% 0.73mg	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	42.5% 170μg	243% 970μg	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	127% 114mg	167% 150mg	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	NA	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	905% 1086μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Arugula	Recommended Dietary Allowance
Calcium	30% 300mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	84.4% 0.76mg	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	405% 32.4mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	140% 3.2mg	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	54.3% 380mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	109% 3690mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	22.5% 833g	24.8% 917g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Arugula per 1 kg

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

Lets compare vitamin content per 1 kilogram of Potato Skin vs Arugula:

• 1 kilogram of Potato Skin has 3.4 times more Vitamin B3 and 3.3 times more Vitamin B6 than Arugula.
• While 1 kg of Raw Arugula contains more Vitamin A, 2.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B5, 5.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 1 kilogram of Arugula have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Arugula:

• 1 kilogram of Potato Skin has 5.6 times more Copper, 2.2 times more Iron and 1.9 times more Manganese than Arugula.
• While 1 kg of Raw Arugula contains 5.3 times more Calcium, 2 times more Magnesium, 1.4 times more Phosphorus and 1.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Arugula contain similar levels of Potassium and Water per one kilogram.
• Both Raw Potato Skin as well as Raw Arugula lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 2.3 times more Energy, 3.4 times more Carbohydrate and 1.6 times more Fiber than Arugula.
• While 1 kg of Raw Arugula contains 17 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Arugula offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• 1 kilogram of Arugula provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Arugula provide inadequate amounts of Omega 6 in one kilogram.