Comparing Nutrients in 1 kilogram Potato Skin VS Reduced Fat Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%

Macro Nutrients

	Potato Skin	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	20% 580kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	69% 66.8g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	26% 8.33g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	286% 4.6g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	77% 100g	130g per day for Men 19-50 years
Sugars	NA	126% 92g	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	69.7% 50.5g	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	% 35.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.7g	g per day for Men 19-50 years
Fiber	65.8% 25g	0% 0g	38g per day for Men 19-50 years
Protein	46% 25.7g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Reduced Fat Commercial Italian Salad Dressing	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	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	42.3% 0.55mg	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	7.5% 30μg	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	285% 42.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	30% 300mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	21% 0.19mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	12.6% 0.29mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	594% 8910mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	22.5% 833g	21.7% 801g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Reduced Fat Commercial Italian Salad Dressing per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Reduced Fat Commercial Italian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Reduced Fat Commercial Italian Salad Dressing:

• 1 kilogram of Potato Skin has 4.8 times more Vitamin B2, 11 times more Vitamin B3, more Vitamin B5, 4.3 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Reduced Fat Commercial Italian Salad Dressing.
• 1 kilogram of Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Reduced Fat Commercial Italian Salad Dressing 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 Reduced Fat Commercial Italian Salad Dressing:

• 1 kilogram of Potato Skin has 2 times more Calcium, 22.3 times more Copper, 13 times more Iron, 5.8 times more Magnesium, 20.8 times more Manganese, 3.2 times more Phosphorus, 4.6 times more Potassium and 5.8 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.
• While 1 kg of Reduced Fat Commercial Italian Salad Dressing contains 5.3 times more Selenium and 89.1 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Reduced Fat Commercial Italian Salad Dressing contain similar levels of Water per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of Reduced Fat Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 1.2 times more Carbohydrate, more Fiber and 6.6 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• While 1 kg of Reduced Fat Commercial Italian Salad Dressing contains 1.8 times more Energy, 66.8 times more Fat, 32 times more Saturated Fat, 45.8 times more Omega 3 and 86.7 times more Omega 6 than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Reduced Fat Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein