Comparing Nutrients in 1 pound Nectarines VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Potato Skin	17%	1%	82%

Macro Nutrients

	Nectarines	Potato Skin	Recommended Dietary Allowance
Energy	6.9% 200kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	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	37% 48g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	49.4% 35.8g	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	8.57% 6.2g	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	% 7.12g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Potato Skin	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	5.67% 22.7μg	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	27.2% 24.5mg	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	23.3% 3.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Potato Skin	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16% 1.27mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	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	17% 118mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	27% 912mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.7% 397g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Nectarines VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Nectarines 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 Nectarines vs Potato Skin:

• 1 pound of Nectarines has 1.6 times more Vitamin B1 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.4 times more Vitamin B2, 1.6 times more Vitamin B5, 9.6 times more Vitamin B6, 3.4 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Nectarines.
• Both Nectarines and Potato Skin provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Nectarines have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Nectarines 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 Nectarines vs Potato Skin:

• 1 lb of Raw Potato Skin contains 5 times more Calcium, 4.9 times more Copper, 11.6 times more Iron, 2.6 times more Magnesium, 11.1 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Zinc than Raw Nectarines.
• Both Nectarines and Potato Skin contain similar levels of Water per one pound.
• 1 pound of Nectarines lack sufficient amounts of Calcium and Zinc
• Both Raw Nectarines as well as Raw Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Potato Skin contains 1.3 times more Energy, 1.5 times more Fiber and 2.4 times more Protein than Raw Nectarines.
• Both Nectarines and Potato Skin offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Nectarines provide inadequate amounts of Energy and Protein
• Both Raw Nectarines as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.