Comparing Nutrients in 1 kilogram Potato Skin VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Potato Skin	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	20% 580kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	51% 8.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	562% 731g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	% 6g	g per day for Men 19-50 years
Fiber	65.8% 25g	266% 101g	38g per day for Men 19-50 years
Protein	46% 25.7g	241% 135g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	51% whole wheat Pasta	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	309% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	497% 79.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	215% 2.8mg	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	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	11.3% 1.7mg	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	Recommended Dietary Allowance
Calcium	30% 300mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	473% 4.26mg	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	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	248% 1040mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	975% 22.4mg	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	410% 2870mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	108% 3660mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1262% 694μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	218% 24mg	11mg per day for Men 19-50 years
Water	22.5% 833g	2.4% 88.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS 51% whole wheat Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of 51% whole wheat Pasta 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:

• 1 kg of Dry 51% whole wheat Pasta with Unenriched Semolina contains 17.7 times more Vitamin B1, 5.1 times more Vitamin B2, 7.7 times more Vitamin B3, 2.6 times more Vitamin B5 and 3.5 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and 51% whole wheat Pasta 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:

• 1 kilogram of Potato Skin has 9.4 times more Water than 51% whole wheat Pasta.
• While 1 kg of Dry 51% whole wheat Pasta with Unenriched Semolina contains 4.5 times more Magnesium, 3.7 times more Manganese, 7.6 times more Phosphorus, 231.3 times more Selenium and 6.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and 51% whole wheat Pasta contain similar levels of Calcium, Copper, Iron and Potassium per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry 51% whole wheat Pasta with Unenriched Semolina contains 6.2 times more Energy, 26.8 times more Fat, 6.2 times more Omega 3, 27 times more Omega 6, 5.9 times more Carbohydrate, 4 times more Fiber and 5.3 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6