Comparing Nutrients in 1 kilogram Potato Skin VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Potato Skin	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	20% 580kcal	48% 1390kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	9.9% 1.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	193% 251g	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	132% 50g	38g per day for Men 19-50 years
Protein	46% 25.7g	160% 89.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Frozen Young Cowpeas	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	81.5% 1.06mg	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	468% 1870μg	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	44.4% 40mg	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	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	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	30% 300mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	228% 2.05mg	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	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	383% 8.8mg	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	174% 1220mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	144% 16mg	11mg per day for Men 19-50 years
Water	22.5% 833g	17.3% 642g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Frozen Young Cowpeas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Potato Skin vs Frozen Young Cowpeas :

• 1 kilogram of Potato Skin has 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.9 times more Vitamin C than Frozen Young Cowpeas .
• While 1 kg of Frozen Young Cowpeas , Unprepared contains 11.7 times more Vitamin B1, 1.9 times more Vitamin B2 and 11 times more Vitamin B9 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Frozen Young Cowpeas :

• 1 kilogram of Potato Skin has 2.1 times more Copper, 1.4 times more Iron and 1.3 times more Water than Frozen Young Cowpeas .
• While 1 kg of Frozen Young Cowpeas , Unprepared contains 2.4 times more Magnesium, 1.5 times more Manganese, 3.2 times more Phosphorus, 12 times more Selenium and 4.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Frozen Young Cowpeas contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Young Cowpeas , Unprepared contains 2.4 times more Energy, 12.2 times more Omega 3, 2 times more Carbohydrate, 2 times more Fiber and 3.5 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in one kilogram.