Comparing Nutrients in 1 kilogram Potato Skin VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Epazote	4%	13%	83%

Macro Nutrients

	Potato Skin	Epazote	Recommended Dietary Allowance
Energy	20% 580kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.36% 5.2g	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	57.2% 74.4g	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	100% 38g	38g per day for Men 19-50 years
Protein	46% 25.7g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Epazote	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	268% 3.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	35.8% 1.8mg	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	538% 2150μg	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	40% 36mg	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	Epazote	Recommended Dietary Allowance
Calcium	30% 300mg	275% 2750mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	211% 1.9mg	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	235% 19mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	1347% 31mg	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	123% 860mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	186% 6330mg	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	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	100% 11mg	11mg per day for Men 19-50 years
Water	22.5% 833g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Epazote per 1 kg

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

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

• 1 kilogram of Potato Skin has 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.2 times more Vitamin C than Epazote.
• While 1 kg of Raw Epazote contains 1.3 times more Vitamin B1, 9.2 times more Vitamin B2 and 12.6 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 Raw Epazote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Epazote:

• 1 kilogram of Potato Skin has 2.2 times more Copper and 1.7 times more Iron than Epazote.
• While 1 kg of Raw Epazote contains 9.2 times more Calcium, 5.3 times more Magnesium, 5.1 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium, 4.3 times more Sodium and 3.1 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Epazote contain similar levels of Water per one kilogram.
• Both Raw Potato Skin as well as Raw Epazote lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 1.8 times more Energy, 1.7 times more Carbohydrate and 7.8 times more Protein than Epazote.
• While 1 kg of Raw Epazote contains 1.5 times more Fiber than Raw Potato Skin.
• 1 kilogram of Epazote provide inadequate amounts of Energy and Protein