Comparing Nutrients in 1 kilogram Potato Skin VS Boiled Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Oriental Radishes	14%	12%	74%

Macro Nutrients

	Potato Skin	Boiled Oriental Radishes	Recommended Dietary Allowance
Energy	20% 580kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	NA	25.2% 18.3g	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	42% 16g	38g per day for Men 19-50 years
Protein	46% 25.7g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Oriental Radishes	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	29.2% 0.38mg	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	42.5% 170μg	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	168% 151mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Oriental Radishes	Recommended Dietary Allowance
Calcium	30% 300mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	112% 1mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	14.3% 0.33mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	22.5% 833g	25.7% 950g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Oriental Radishes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Potato Skin vs Boiled Oriental Radishes:

• 1 kilogram of Potato Skin has 1.7 times more Vitamin B2, 6.9 times more Vitamin B3, 2.6 times more Vitamin B5 and 6.3 times more Vitamin B6 than Boiled Oriental Radishes.
• While 1 kg of Boiled and Drained Oriental Radishes contains 1.3 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Boiled Oriental Radishes provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Oriental Radishes have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Potato Skin as well as Boiled and Drained Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Boiled Oriental Radishes:

• 1 kilogram of Potato Skin has 1.8 times more Calcium, 4.2 times more Copper, 21.6 times more Iron, 2.6 times more Magnesium, 18.2 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 2.7 times more Zinc than Boiled Oriental Radishes.
• Both Potato Skin and Boiled Oriental Radishes contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Oriental Radishes lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Raw Potato Skin as well as Boiled and Drained Oriental Radishes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 3.4 times more Energy, 3.6 times more Carbohydrate, 1.6 times more Fiber and 3.8 times more Protein than Boiled Oriental Radishes.
• While 1 kg of Boiled and Drained Oriental Radishes contains 6.9 times more Omega 3 than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Oriental Radishes provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Boiled and Drained Oriental Radishes provide inadequate amounts of Omega 6 in one kilogram.