Comparing Nutrients in 1 pound Green Kiwifruit VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Potato Skin	17%	1%	82%

Macro Nutrients

	Green Kiwifruit	Potato Skin	Recommended Dietary Allowance
Energy	9.54% 277kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	56.2% 40.8g	NA	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	27.2% 19.7g	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	% 18.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Potato Skin	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	83.4% 1.1mg	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	28.3% 113μg	19.3% 77μg	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	467% 420mg	57.5% 51.7mg	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	44% 6.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 183μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Potato Skin	Recommended Dietary Allowance
Calcium	15.4% 154mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	213% 1.9mg	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	17.6% 1.4mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	119% 2.73mg	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	22% 154mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10% 377g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Green Kiwifruit versus 1 lb of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Green Kiwifruit vs Potato Skin:

• 1 pound of Green Kiwifruit has 1.3 times more Vitamin B1, 1.5 times more Vitamin B9 and 8.1 times more Vitamin C than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.5 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.8 times more Vitamin B6 than Raw Green Kiwifruit.
• 1 pound of Green Kiwifruit have insufficient amounts of Vitamin B2
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Green Kiwifruit as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Green Kiwifruit vs Potato Skin:

• 1 lb of Raw Potato Skin contains 3.3 times more Copper, 10.5 times more Iron, 1.4 times more Magnesium, 6.1 times more Manganese, 1.3 times more Potassium and 2.5 times more Zinc than Raw Green Kiwifruit.
• Both Green Kiwifruit and Potato Skin contain similar levels of Calcium, Phosphorus and Water per one pound.
• 1 pound of Green Kiwifruit lack sufficient amounts of Zinc
• Both Raw Green Kiwifruit as well as Raw Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Kiwifruit has 4.2 times more Omega 3 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.3 times more Protein than Raw Green Kiwifruit.
• Both Green Kiwifruit and Potato Skin offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Green Kiwifruit as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one pound.