Comparing Nutrients in 1 kilogram Black Pepper VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Black Pepper	Baked Potato Skin	Recommended Dietary Allowance
Energy	86.6% 2510kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	41% 6.94g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	492% 640g	354% 461g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	19.3% 14g	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	3.17% 2.3g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	666% 253g	208% 79g	38g per day for Men 19-50 years
Protein	186% 104g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	30% 270μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	224% 2.9mg	472% 6.14mg	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	55% 220μg	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	0% 0mg	150% 135mg	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	69.3% 10.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1364% 1637μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Baked Potato Skin	Recommended Dietary Allowance
Calcium	443% 4430mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1478% 13.3mg	908% 8.17mg	0.9mg per day for Men 19-50 years
Fluoride	8.55% 342μg	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	1214% 97mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	5545% 128mg	268% 6.16mg	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	226% 1580mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	391% 13290mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	3.37% 125g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Pepper VS Baked Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Black Pepper vs Baked Potato Skin:

• 1 kilogram of Black Pepper has 27 times more Vitamin A, 1.7 times more Vitamin B2, 1.6 times more Vitamin B5, 26 times more Vitamin E and 96.3 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.7 times more Vitamin B3, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Black Pepper Spices.
• Both Black Pepper and Baked Potato Skin provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Black Pepper have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Black Pepper Spices as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Black Pepper vs Baked Potato Skin:

• 1 kilogram of Black Pepper has 13 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 4 times more Magnesium, 20.7 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Potassium, 7 times more Selenium and 2.4 times more Zinc than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Black Pepper has 1.3 times more Energy, 32.6 times more Fat, 53.5 times more Saturated Fat, 15.2 times more Omega 3, 21.7 times more Omega 6, 1.4 times more Carbohydrate, 3.2 times more Fiber and 2.4 times more Protein than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6