Comparing Nutrients in 1 kilogram Potato Skin VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Potato Skin	Dried Pilinuts	Recommended Dietary Allowance
Energy	20% 580kcal	248% 7190kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	820% 796g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	975% 312g	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	447% 76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	30.6% 39.8g	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	193% 108g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	761% 9.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	88.5% 1.15mg	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	150% 600μg	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	6.67% 6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Pilinuts	Recommended Dietary Allowance
Calcium	30% 300mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	1064% 9.6mg	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	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	719% 3020mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	1006% 23mg	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	821% 5750mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	149% 5070mg	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% 30mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	22.5% 833g	0.75% 27.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Dried Pilinuts per 1 kg

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

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

• 1 kilogram of Potato Skin has 2 times more Vitamin B3, 2.1 times more Vitamin B6 and 19 times more Vitamin C than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 43.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B5 and 3.5 times more Vitamin B9 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Dried Pilinuts have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Dried Pilinuts:

• 1 kilogram of Potato Skin has 30.1 times more Water than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 4.8 times more Calcium, 2.3 times more Copper, 13.1 times more Magnesium, 3.8 times more Manganese, 15.1 times more Phosphorus and 8.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Dried Pilinuts contain similar levels of Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 3.1 times more Carbohydrate than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 12.4 times more Energy, 795.5 times more Fat, 1199.4 times more Saturated Fat, 237.7 times more Omega 6 and 4.2 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 6