Comparing Nutrients in 1 kilogram Potato Skin VS Roasted Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Potato Skin	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	20% 580kcal	69.3% 2010kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	347% 451g	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	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	375% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	93% 4.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	322% 4.18mg	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	148% 590μg	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	311% 280mg	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 Japanese Chestnuts	Recommended Dietary Allowance
Calcium	30% 300mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	811% 7.3mg	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	263% 21mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	898% 20.7mg	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	133% 930mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	126% 4270mg	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	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	22.5% 833g	13.5% 499g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Potato Skin has 1.5 times more Vitamin B3 than Roasted Japanese Chestnuts.
• While 1 kg of Roasted Japanese Chestnuts contains 21.4 times more Vitamin B1, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.5 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 Japanese 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 Japanese Chestnuts:

• 1 kilogram of Potato Skin has 1.5 times more Iron and 1.7 times more Water than Roasted Japanese Chestnuts.
• While 1 kg of Roasted Japanese Chestnuts contains 1.7 times more Copper, 2.8 times more Magnesium, 3.4 times more Manganese, 2.4 times more Phosphorus and 4.1 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Roasted Japanese Chestnuts contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Roasted Japanese Chestnuts contains 3.5 times more Energy and 3.6 times more Carbohydrate than Raw Potato Skin.
• Both Potato Skin and Roasted Japanese Chestnuts offer comparable quantities of Protein per one kilogram.
• Both Raw Potato Skin as well as Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.