Comparing Nutrients in 1 kilogram Potato Skin VS Tortillas, ready-to-bake or -fry, corn

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%

Macro Nutrients

	Potato Skin	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	20% 580kcal	75% 2180kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	29.4% 28.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	81.5% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	343% 446g	130g per day for Men 19-50 years
Sugars	NA	12% 8.8g	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	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	166% 63g	38g per day for Men 19-50 years
Protein	46% 25.7g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Tortillas, ready-to-bake or -fry, corn	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	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	168% 2.2mg	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	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	30% 300mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	171% 1.54mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	142% 3.26mg	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	449% 3140mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	119% 13mg	11mg per day for Men 19-50 years
Water	22.5% 833g	12.4% 459g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Tortillas, ready-to-bake or -fry, corn per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Tortillas, ready-to-bake or -fry, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Tortillas, ready-to-bake or -fry, corn:

• 1 kilogram of Potato Skin has 2.8 times more Vitamin B5, 3.4 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, corn.
• While 1 kg of Tortillas, ready-to-bake or -fry, corn contains 4.5 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Potato Skin.
• Both Potato Skin and Tortillas, ready-to-bake or -fry, corn provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Tortillas, ready-to-bake or -fry, corn:

• 1 kilogram of Potato Skin has 2.7 times more Copper, 2.6 times more Iron, 1.8 times more Manganese, 2.2 times more Potassium and 1.8 times more Water than Tortillas, ready-to-bake or -fry, corn.
• While 1 kg of Tortillas, ready-to-bake or -fry, corn contains 2.7 times more Calcium, 3.1 times more Magnesium, 8.3 times more Phosphorus, 20.3 times more Selenium, 4.5 times more Sodium and 3.7 times more Zinc than Raw Potato Skin.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Tortillas, ready-to-bake or -fry, corn contains 3.8 times more Energy, 28.5 times more Fat, 3.4 times more Omega 3, 43.3 times more Omega 6, 3.6 times more Carbohydrate, 2.5 times more Fiber and 2.2 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6