Comparing Nutrients in 1 kilogram Potato Skin VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Corn Bran	9%	2%	89%

Macro Nutrients

	Potato Skin	Corn Bran	Recommended Dietary Allowance
Energy	20% 580kcal	77.2% 2240kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	659% 856g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	2079% 790g	38g per day for Men 19-50 years
Protein	46% 25.7g	149% 83.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	127% 6.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	117% 1.52mg	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	10% 40μg	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	0% 0mg	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% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Corn Bran	Recommended Dietary Allowance
Calcium	30% 300mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	276% 2.48mg	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	349% 28mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	61% 1.4mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	300% 165μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	142% 15.6mg	11mg per day for Men 19-50 years
Water	22.5% 833g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Corn Bran per 1 kg

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

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

• 1 kilogram of Potato Skin has 1.6 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Corn Bran.
• While 1 kg of Crude Corn Bran contains 2.6 times more Vitamin B2, 2.6 times more Vitamin B3 and 2.1 times more Vitamin B5 than Raw Potato Skin.
• 1 kilogram of Corn Bran have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Corn Bran:

• 1 kilogram of Potato Skin has 1.7 times more Copper, 4.3 times more Manganese, 9.4 times more Potassium and 17.7 times more Water than Corn Bran.
• While 1 kg of Crude Corn Bran contains 1.4 times more Calcium, 2.8 times more Magnesium, 1.9 times more Phosphorus, 55 times more Selenium and 4.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Corn Bran contain similar levels of Iron per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crude Corn Bran contains 3.9 times more Energy, 12.8 times more Omega 6, 6.9 times more Carbohydrate, 31.6 times more Fiber and 3.3 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Crude Corn Bran provide inadequate amounts of Omega 3 in one kilogram.