Comparing Nutrients in 1 kilogram Potato Skin VS Candies, halavah, plain

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Candies, halavah, plain	10%	40%	50%

Macro Nutrients

	Potato Skin	Candies, halavah, plain	Recommended Dietary Allowance
Energy	20% 580kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	222% 215g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	129% 41.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	495% 84.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	465% 605g	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	65.8% 25g	118% 45g	38g per day for Men 19-50 years
Protein	46% 25.7g	223% 125g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Candies, halavah, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	353% 4.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	179% 28.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	268% 3.48mg	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	42.5% 170μg	163% 650μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	127% 114mg	1.1% 1mg	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	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

	Potato Skin	Candies, halavah, plain	Recommended Dietary Allowance
Calcium	30% 300mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	1336% 12mg	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	566% 45.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	519% 2180mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	380% 8.73mg	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	867% 6070mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	55% 1870mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	130% 1950mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	393% 43.2mg	11mg per day for Men 19-50 years
Water	22.5% 833g	0.99% 36.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Candies, halavah, plain per 1 kg

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

Lets compare vitamin content per 1 kilogram of Potato Skin vs Candies, halavah, plain:

• 1 kilogram of Potato Skin has 1.7 times more Vitamin B5 and 114 times more Vitamin C than Candies, halavah, plain.
• While 1 kg of Candies, halavah, plain contains 20.2 times more Vitamin B1, 2.3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Candies, halavah, plain have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Candies, halavah, plain have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Candies, halavah, plain:

• 1 kilogram of Potato Skin has 2.2 times more Potassium and 22.7 times more Water than Candies, halavah, plain.
• While 1 kg of Candies, halavah, plain contains 2.8 times more Copper, 1.4 times more Iron, 9.5 times more Magnesium, 1.5 times more Manganese, 16 times more Phosphorus, 38.3 times more Selenium, 19.5 times more Sodium and 12.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Candies, halavah, plain contain similar levels of Calcium per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Candies, halavah, plain contains 8.1 times more Energy, 215.2 times more Fat, 158.7 times more Saturated Fat, 6 times more Omega 3, 263.2 times more Omega 6, 4.9 times more Carbohydrate, 1.8 times more Fiber and 4.9 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6