Comparing Nutrients in 1 kilogram Potato Skin VS Boiled Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Okra with Salt	27%	7%	66%

Macro Nutrients

	Potato Skin	Boiled Okra with Salt	Recommended Dietary Allowance
Energy	20% 580kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	34.7% 45g	130g per day for Men 19-50 years
Sugars	NA	33% 24g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	46% 25.7g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Okra with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	144% 1.87mg	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	115% 460μg	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	181% 163mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Okra with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	94% 0.85mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	128% 2.94mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	22.5% 833g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Okra with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Potato Skin vs Boiled Okra with Salt:

• 1 kilogram of Potato Skin has 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Okra with Salt.
• While 1 kg of Boiled and Drained Okra with Salt contains 6.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.7 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Boiled Okra with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Boiled and Drained Okra with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Boiled Okra with Salt:

• 1 kilogram of Potato Skin has 5 times more Copper, 11.6 times more Iron, 2 times more Manganese and 3.1 times more Potassium than Boiled Okra with Salt.
• While 1 kg of Boiled and Drained Okra with Salt contains 2.6 times more Calcium, 1.6 times more Magnesium and 24.1 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Boiled Okra with Salt contain similar levels of Phosphorus, Zinc and Water per one kilogram.
• Both Raw Potato Skin as well as Boiled and Drained Okra with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 2.6 times more Energy, 2.8 times more Carbohydrate and 1.4 times more Protein than Boiled Okra with Salt.
• Both Potato Skin and Boiled Okra with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Okra with Salt provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled and Drained Okra with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.