Comparing Nutrients in 1 kilogram Potato Skin VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Potato Skin	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	20% 580kcal	163% 4730kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	55% 17.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1329% 21.3g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	263% 44.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	465% 604g	130g per day for Men 19-50 years
Sugars	NA	55.7% 40.4g	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	124% 47g	38g per day for Men 19-50 years
Protein	46% 25.7g	95% 53.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	173% 27.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	95% 4.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	419% 5.45mg	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	40% 160μg	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	54.4% 49mg	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	323% 48.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	30% 300mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	258% 2.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	120% 2.75mg	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	186% 1300mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	246% 8380mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	275% 4120mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	22.5% 833g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Snacks, vegetable chips, made from garden vegetables per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Snacks, vegetable chips, made from garden vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Snacks, vegetable chips, made from garden vegetables:

• 1 kilogram of Potato Skin has 2.3 times more Vitamin C than Snacks, vegetable chips, made from garden vegetables.
• While 1 kg of Snacks, vegetable chips, made from garden vegetables contains 6.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Potato Skin.
• Both Potato Skin and Snacks, vegetable chips, made from garden vegetables provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Snacks, vegetable chips, made from garden vegetables:

• 1 kilogram of Potato Skin has 1.8 times more Copper, 2.1 times more Iron, 2.2 times more Manganese and 13.2 times more Water than Snacks, vegetable chips, made from garden vegetables.
• While 1 kg of Snacks, vegetable chips, made from garden vegetables contains 1.7 times more Calcium, 2.3 times more Magnesium, 3.4 times more Phosphorus, 2 times more Potassium, 41.2 times more Sodium and 1.4 times more Zinc than Raw Potato Skin.
• Both Raw Potato Skin as well as Snacks, vegetable chips, made from garden vegetables lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, vegetable chips, made from garden vegetables contains 8.2 times more Energy, 233 times more Fat, 67.8 times more Saturated Fat, 212.7 times more Omega 3, 139.8 times more Omega 6, 4.9 times more Carbohydrate, 1.9 times more Fiber and 2.1 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6