Comparing Nutrients in 1 kilogram Potato Skin VS Boiled Dock

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Dock	30%	23%	47%

Macro Nutrients

	Potato Skin	Boiled Dock	Recommended Dietary Allowance
Energy	20% 580kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	22.5% 29.3g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	46% 25.7g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Dock	Recommended Dietary Allowance
Vitamin A	0% 0μg	193% 1740μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	77% 1mg	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	20% 80μg	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	292% 263mg	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	Boiled Dock	Recommended Dietary Allowance
Calcium	30% 300mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	127% 1.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	212% 890mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	132% 3.03mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	94% 3210mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.5% 833g	25.3% 936g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Dock per 1 kg

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

Lets compare vitamin content per 1 kilogram of Potato Skin vs Boiled Dock:

• 1 kilogram of Potato Skin has 2.5 times more Vitamin B3, 8.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled Dock.
• While 1 kg of Boiled and Drained Dock contains more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.3 times more Vitamin C than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 1 kilogram of Boiled Dock have insufficient amounts of Vitamin B5
• Both Raw Potato Skin as well as Boiled and Drained Dock have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Boiled Dock:

• 1 kilogram of Potato Skin has 3.7 times more Copper, 1.6 times more Iron, 2 times more Manganese, 1.3 times more Potassium and 2.1 times more Zinc than Boiled Dock.
• While 1 kg of Boiled and Drained Dock contains 1.3 times more Calcium, 3.9 times more Magnesium and 1.4 times more Phosphorus than Raw Potato Skin.
• Both Potato Skin and Boiled Dock contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Dock lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Boiled and Drained Dock lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 2.9 times more Energy, 4.2 times more Carbohydrate and 1.4 times more Protein than Boiled Dock.
• Both Potato Skin and Boiled Dock offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Dock provide inadequate amounts of Energy