Comparing Nutrients in 1 kilogram Potato Skin VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Black Currants	8%	5%	87%

Macro Nutrients

	Potato Skin	Black Currants	Recommended Dietary Allowance
Energy	20% 580kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	118% 154g	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	NA	38g per day for Men 19-50 years
Protein	46% 25.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Black Currants	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	79.6% 3.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	50.8% 0.66mg	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	NA	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	2011% 1810mg	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	66.7% 10mg	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	Black Currants	Recommended Dietary Allowance
Calcium	30% 300mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	96% 0.86mg	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	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	95% 3220mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	22.5% 833g	22% 820g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Black Currants per 1 kg

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

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

• 1 kilogram of Potato Skin has 3.4 times more Vitamin B3 and 3.6 times more Vitamin B6 than Black Currants.
• While 1 kg of Raw European Black Currants contains 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5 and 15.9 times more Vitamin C than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Black Currants have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Raw European Black Currants have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Black Currants:

• 1 kilogram of Potato Skin has 4.9 times more Copper, 2.1 times more Iron, 2.4 times more Manganese, 1.3 times more Potassium and 1.3 times more Zinc than Black Currants.
• While 1 kg of Raw European Black Currants contains 1.8 times more Calcium and 1.6 times more Phosphorus than Raw Potato Skin.
• Both Potato Skin and Black Currants contain similar levels of Magnesium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 1.8 times more Protein than Black Currants.
• While 1 kg of Raw European Black Currants contains 7.2 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Black Currants offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Raw European Black Currants provide inadequate amounts of Omega 6 in one kilogram.