Comparing Nutrients in 1 kilogram Potato Skin VS New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Potato Skin	New Zealand Spinach	Recommended Dietary Allowance
Energy	20% 580kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	19.2% 25g	130g per day for Men 19-50 years
Sugars	NA	4% 2.9g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	46% 25.7g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	62.4% 3.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	234% 3.04mg	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	37.5% 150μg	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	333% 300mg	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	95% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2808% 3370μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	New Zealand Spinach	Recommended Dietary Allowance
Calcium	30% 300mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	103% 0.93mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	278% 6.4mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	86.7% 1300mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	22.5% 833g	25.4% 940g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS New Zealand Spinach per 1 kg

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

Lets compare vitamin content per 1 kilogram of Potato Skin vs New Zealand Spinach:

• 1 kilogram of Potato Skin has 2.1 times more Vitamin B3 than New Zealand Spinach.
• While 1 kg of Raw New Zealand Spinach contains 1.9 times more Vitamin B1, 3.4 times more Vitamin B2, 1.3 times more Vitamin B6 and 2.6 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and New Zealand Spinach provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs New Zealand Spinach:

• 1 kilogram of Potato Skin has 4.5 times more Copper, 4.1 times more Iron, 1.4 times more Phosphorus and 3.2 times more Potassium than New Zealand Spinach.
• While 1 kg of Raw New Zealand Spinach contains 1.9 times more Calcium, 1.7 times more Magnesium and 13 times more Sodium than Raw Potato Skin.
• Both Potato Skin and New Zealand Spinach contain similar levels of Manganese, Zinc and Water per one kilogram.
• Both Raw Potato Skin as well as Raw New Zealand Spinach lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 4.1 times more Energy, 5 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than New Zealand Spinach.
• While 1 kg of Raw New Zealand Spinach contains 6.6 times more Omega 3 than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• 1 kilogram of New Zealand Spinach provide inadequate amounts of Energy and Carbohydrate
• Both Raw Potato Skin as well as Raw New Zealand Spinach provide inadequate amounts of Omega 6 in one kilogram.