Comparing Nutrients in 1 kilogram Potato Skin VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Potato Skin	Cooked Quinoa	Recommended Dietary Allowance
Energy	20% 580kcal	41.4% 1200kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	164% 213g	130g per day for Men 19-50 years
Sugars	NA	12% 8.7g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	46% 25.7g	78.6% 44g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	25.8% 4.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	95% 1.23mg	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	105% 420μg	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	0% 0mg	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	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Quinoa	Recommended Dietary Allowance
Calcium	30% 300mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	213% 1.92mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	274% 6.3mg	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	217% 1520mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	99% 11mg	11mg per day for Men 19-50 years
Water	22.5% 833g	19.4% 716g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Quinoa per 1 kg

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

Lets compare vitamin content per 1 kilogram of Potato Skin vs Cooked Quinoa:

• 1 kilogram of Potato Skin has 2.5 times more Vitamin B3, 1.9 times more Vitamin B6 and more Vitamin C than Cooked Quinoa.
• While 1 kg of Cooked Quinoa contains 5.1 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.5 times more Vitamin B9 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Cooked Quinoa have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Cooked Quinoa:

• 1 kilogram of Potato Skin has 1.8 times more Calcium, 2.2 times more Copper, 2.2 times more Iron and 2.4 times more Potassium than Cooked Quinoa.
• While 1 kg of Cooked Quinoa contains 2.8 times more Magnesium, 4 times more Phosphorus, 9.3 times more Selenium and 3.1 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cooked Quinoa contain similar levels of Manganese per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Quinoa contains 2.1 times more Energy, 8.5 times more Omega 3, 30.4 times more Omega 6, 1.7 times more Carbohydrate and 1.7 times more Protein than Raw Potato Skin.
• Both Potato Skin and Cooked Quinoa offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6