Comparing Nutrients in 1 kilogram Potato Skin VS Figs

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Figs	4%	3%	93%

Macro Nutrients

	Potato Skin	Figs	Recommended Dietary Allowance
Energy	20% 580kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	8.47% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	148% 192g	130g per day for Men 19-50 years
Sugars	NA	224% 163g	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	76.3% 29g	38g per day for Men 19-50 years
Protein	46% 25.7g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Figs	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	50% 0.6mg	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	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	87% 1.13mg	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	15% 60μg	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	22.2% 20mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Figs	Recommended Dietary Allowance
Calcium	30% 300mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	77.8% 0.7mg	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	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	55.7% 1.28mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	22.5% 833g	21.4% 791g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Figs per 1 kg

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

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

• 1 kilogram of Potato Skin has 2.6 times more Vitamin B3, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9 and 5.7 times more Vitamin C than Figs.
• While 1 kg of Raw Figs contains 2.9 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Potato Skin.
• Both Potato Skin and Figs provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Figs have insufficient amounts of Vitamin B9
• Both Raw Potato Skin as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Figs:

• 1 kilogram of Potato Skin has 6 times more Copper, 8.8 times more Iron, 1.4 times more Magnesium, 4.7 times more Manganese, 2.7 times more Phosphorus, 1.8 times more Potassium and 2.3 times more Zinc than Figs.
• Both Potato Skin and Figs contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Figs lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Raw Figs lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 3.4 times more Protein than Figs.
• While 1 kg of Raw Figs contains 1.3 times more Energy and 1.5 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Figs offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Figs provide inadequate amounts of Protein
• Both Raw Potato Skin as well as Raw Figs provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.