Comparing Nutrients in 1 kilogram Potato Skin VS Rye

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Rye	12%	4%	84%

Macro Nutrients

	Potato Skin	Rye	Recommended Dietary Allowance
Energy	20% 580kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	38.8% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	584% 759g	130g per day for Men 19-50 years
Sugars	NA	13.5% 9.8g	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	1.5% 1.1g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 7.1g	g per day for Men 19-50 years
Fiber	65.8% 25g	397% 151g	38g per day for Men 19-50 years
Protein	46% 25.7g	185% 103g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	267% 42.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	226% 2.94mg	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	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	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Rye	Recommended Dietary Allowance
Calcium	30% 300mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	408% 3.67mg	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	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	1120% 25.8mg	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	474% 3320mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	150% 5100mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	253% 139μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	241% 26.5mg	11mg per day for Men 19-50 years
Water	22.5% 833g	2.86% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Rye per 1 kg

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

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

• 1 kilogram of Potato Skin has more Vitamin C than Rye.
• While 1 kg of Rye grain contains 15 times more Vitamin B1, 6.6 times more Vitamin B2, 4.1 times more Vitamin B3, 4.8 times more Vitamin B5 and 2.2 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Rye provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Rye have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Rye grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Rye:

• 1 kilogram of Potato Skin has 1.3 times more Calcium, 1.2 times more Iron and 7.9 times more Water than Rye.
• While 1 kg of Rye grain contains 4.8 times more Magnesium, 4.3 times more Manganese, 8.7 times more Phosphorus, 46.3 times more Selenium and 7.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Rye contain similar levels of Copper 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 Rye grain contains 5.8 times more Energy, 10.8 times more Omega 3, 20.6 times more Omega 6, 6.1 times more Carbohydrate, 6 times more Fiber and 4 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6