Comparing Nutrients in 1 kilogram Potato Skin VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Potato Skin	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	20% 580kcal	53.8% 1560kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	NA	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	237% 309g	130g per day for Men 19-50 years
Sugars	NA	8.97% 6.5g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	65.8% 25g	118% 45g	38g per day for Men 19-50 years
Protein	46% 25.7g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked 51% Whole Wheat Pasta with Enriched Semolina	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	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	166% 26.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	50% 0.65mg	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	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	127% 114mg	NA	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	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	30% 300mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	200% 1.8mg	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	198% 16mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	429% 9.86mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	558% 307μg	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	93% 10mg	11mg per day for Men 19-50 years
Water	22.5% 833g	16.6% 615g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 1 kilogram of Potato Skin has 3.7 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 kg of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 9.4 times more Vitamin B1, 3.5 times more Vitamin B2, 2.6 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1

Comparing minerals per 1 kilogram for Potato Skin vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 1 kilogram of Potato Skin has 2.7 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 5.8 times more Potassium and 1.4 times more Water than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 kg of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.8 times more Magnesium, 1.6 times more Manganese, 2.6 times more Phosphorus, 102.3 times more Selenium and 2.9 times more Zinc than Raw Potato Skin.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.7 times more Energy, 2.5 times more Carbohydrate, 1.8 times more Fiber and 2.2 times more Protein than Raw Potato Skin.