Comparing Nutrients in 1 pound Red Leaf Lettuce VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Potato Skin	17%	1%	82%

Macro Nutrients

	Red Leaf Lettuce	Potato Skin	Recommended Dietary Allowance
Energy	2.03% 59kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	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	7.9% 10.3g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	3% 2.18g	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	1.75% 1.27g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	30% 11.3g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Potato Skin	Recommended Dietary Allowance
Vitamin A	189% 1701μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	41% 163μg	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	18.6% 16.8mg	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	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	530% 636μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Potato Skin	Recommended Dietary Allowance
Calcium	15% 150mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	68% 5.44mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	18% 127mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.7% 434g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Leaf Lettuce VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Leaf Lettuce 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 Red Leaf Lettuce vs Potato Skin:

• 1 pound of Red Leaf Lettuce has more Vitamin A, 3 times more Vitamin B1, 2 times more Vitamin B2 and 2.1 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 3.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 3.1 times more Vitamin C than Raw Red Leaf Lettuce.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Red Leaf Lettuce as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Red Leaf Lettuce vs Potato Skin:

• 1 pound of Red Leaf Lettuce has 5 times more Selenium than Potato Skin.
• While 1 lb of Raw Potato Skin contains 15.1 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Potassium and 1.8 times more Zinc than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Potato Skin contain similar levels of Calcium and Water per one pound.
• 1 pound of Red Leaf Lettuce lack sufficient amounts of Zinc
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Leaf Lettuce has 8.1 times more Omega 3 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 4.5 times more Energy, 5.5 times more Carbohydrate, 2.8 times more Fiber and 1.9 times more Protein than Raw Red Leaf Lettuce.
• 1 pound of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Red Leaf Lettuce as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one pound.