Comparing Nutrients in 1 kilogram Potato Skin VS Roasted Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Roasted Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Potato Skin	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	20% 580kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	16% 2.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	403% 524g	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	80% 44.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	118% 5.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	336% 4.37mg	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	180% 720μg	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	427% 384mg	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	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	30% 300mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	430% 3.87mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	743% 17mg	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	146% 1020mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	140% 4770mg	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	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	22.5% 833g	11% 402g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Roasted Chinese Chestnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Potato Skin vs Roasted Chinese Chestnuts:

• 1 kg of Roasted Chinese Chestnuts contains 7.1 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B6, 4.2 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Roasted Chinese Chestnuts:

• 1 kilogram of Potato Skin has 1.6 times more Calcium, 2.2 times more Iron and 2.1 times more Water than Roasted Chinese Chestnuts.
• While 1 kg of Roasted Chinese Chestnuts contains 3.9 times more Magnesium, 2.8 times more Manganese, 2.7 times more Phosphorus and 2.7 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Roasted Chinese Chestnuts contain similar levels of Copper and Potassium per one kilogram.
• 1 kilogram of Roasted Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Roasted Chinese Chestnuts contains 4.1 times more Energy, 4.2 times more Carbohydrate and 1.7 times more Protein than Raw Potato Skin.
• Both Raw Potato Skin as well as Roasted Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.