Comparing Nutrients in 1 kilogram Potato Skin VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Potato Skin	Russian Salad Dressing	Recommended Dietary Allowance
Energy	20% 580kcal	122% 3550kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	270% 262g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	74.7% 24g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1088% 17.4g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	770% 131g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	245% 319g	130g per day for Men 19-50 years
Sugars	NA	244% 177g	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	18.4% 7g	38g per day for Men 19-50 years
Protein	46% 25.7g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	74.6% 0.97mg	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	12.5% 50μg	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	66.7% 60mg	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	221% 33.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	448% 537μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	30% 300mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	64.4% 0.58mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	27.4% 0.63mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	51% 1730mg	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	755% 11330mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	22.5% 833g	10.4% 385g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Russian Salad Dressing per 1 kg

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

Lets compare vitamin content per 1 kilogram of Potato Skin vs Russian Salad Dressing:

• 1 kilogram of Potato Skin has 1.7 times more Vitamin B3, 2.5 times more Vitamin B6, 3.4 times more Vitamin B9 and 1.9 times more Vitamin C than Russian Salad Dressing.
• While 1 kg of Russian Salad Dressing contains more Vitamin A, 1.4 times more Vitamin B1 and 1.3 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Russian Salad Dressing provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 1 kilogram of Russian Salad Dressing have insufficient amounts of Vitamin B9
• Both Raw Potato Skin as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Russian Salad Dressing:

• 1 kilogram of Potato Skin has 2.3 times more Calcium, 7.3 times more Copper, 5.4 times more Iron, 2.3 times more Magnesium, 9.6 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Potassium, 1.6 times more Zinc and 2.2 times more Water than Russian Salad Dressing.
• While 1 kg of Russian Salad Dressing contains 5.3 times more Selenium and 113.3 times more Sodium than Raw Potato Skin.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of Russian Salad Dressing lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 3.6 times more Fiber and 3.7 times more Protein than Russian Salad Dressing.
• While 1 kg of Russian Salad Dressing contains 6.1 times more Energy, 261.8 times more Fat, 91.9 times more Saturated Fat, 174.1 times more Omega 3, 409 times more Omega 6 and 2.6 times more Carbohydrate than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Russian Salad Dressing provide inadequate amounts of Fiber and Protein