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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Potato Skin	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	20% 580kcal	124% 3610kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	26.3% 25.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	564% 733g	130g per day for Men 19-50 years
Sugars	NA	30.3% 22g	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	2.76% 2g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	65.8% 25g	297% 113g	38g per day for Men 19-50 years
Protein	46% 25.7g	236% 132g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	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	458% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	241% 3.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	539% 86.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	185% 2.4mg	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	285% 1140μg	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	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	30% 300mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	433% 3.9mg	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	426% 34mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	917% 21mg	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	360% 2520mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	94% 3180mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1396% 768μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	200% 22mg	11mg per day for Men 19-50 years
Water	22.5% 833g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS 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 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 51% Whole Wheat Pasta with Enriched Semolina:

• 1 kg of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 26.2 times more Vitamin B1, 8.2 times more Vitamin B2, 8.4 times more Vitamin B3, 2.3 times more Vitamin B5 and 6.7 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1

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

• 1 kilogram of Potato Skin has 1.3 times more Potassium and 9 times more Water than 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 kg of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 4.1 times more Magnesium, 3.5 times more Manganese, 6.6 times more Phosphorus, 256 times more Selenium and 6.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Calcium, Copper and Iron per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 6.2 times more Energy, 25.5 times more Fat, 5.3 times more Omega 3, 24.7 times more Omega 6, 5.9 times more Carbohydrate, 4.5 times more Fiber and 5.1 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6