Comparing Nutrients in 1 kilogram Potato Skin VS Unsweetened Rice Milk

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	Potato Skin	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	20% 580kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	18% 3.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	70.5% 92g	130g per day for Men 19-50 years
Sugars	NA	73% 52.8g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	46% 25.7g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	70% 630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	30% 0.39mg	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	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	263% 6.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	127% 114mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	70% 420IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	30% 300mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	41% 0.37mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	123% 2.82mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	22.5% 833g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Unsweetened Rice Milk per 1 kg

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

Lets compare vitamin content per 1 kilogram of Potato Skin vs Unsweetened Rice Milk:

• 1 kilogram of Potato Skin has 2.6 times more Vitamin B3, 2.1 times more Vitamin B5, 6.1 times more Vitamin B6, 8.5 times more Vitamin B9 and more Vitamin C than Unsweetened Rice Milk.
• While 1 kg of Unsweetened Rice Milk contains more Vitamin A, 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D
• 1 kilogram of Unsweetened Rice Milk have insufficient amounts of Vitamin B9 and Vitamin C

Comparing minerals per 1 kilogram for Potato Skin vs Unsweetened Rice Milk:

• 1 kilogram of Potato Skin has 11.4 times more Copper, 16.2 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 15.3 times more Potassium and 2.7 times more Zinc than Unsweetened Rice Milk.
• While 1 kg of Unsweetened Rice Milk contains 3.9 times more Calcium, 1.5 times more Phosphorus, 7.3 times more Selenium and 3.9 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Unsweetened Rice Milk contain similar levels of Water per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of Unsweetened Rice Milk lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 1.2 times more Energy, 1.4 times more Carbohydrate, 8.3 times more Fiber and 9.2 times more Protein than Unsweetened Rice Milk.
• 1 kilogram of Unsweetened Rice Milk provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Potato Skin as well as Unsweetened Rice Milk provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.