Comparing Nutrients in 1 pound Potato Skin VS Boiled Beets with Salt

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Beets with Salt	14%	3%	83%

Macro Nutrients

	Potato Skin	Boiled Beets with Salt	Recommended Dietary Allowance
Energy	9.07% 263kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	34.8% 45g	130g per day for Men 19-50 years
Sugars	NA	50% 36g	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	30% 11.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	21% 11.7g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Beets with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	23.4% 0.3mg	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	19.3% 77μg	91% 363μg	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	57.5% 51.7mg	18% 16.3mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Beets with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	37.3% 0.34mg	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	184% 14.7mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	64.3% 1.48mg	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	24.6% 172mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	40.7% 1383mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	86% 1293mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.2% 378g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Beets with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Boiled Beets with Salt:

• 1 pound of Potato Skin has 3.1 times more Vitamin B3, 2.1 times more Vitamin B5, 3.6 times more Vitamin B6 and 3.2 times more Vitamin C than Boiled Beets with Salt.
• While 1 lb of Boiled and Drained Beets with Salt contains 1.3 times more Vitamin B1 and 4.7 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Boiled Beets with Salt provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Boiled and Drained Beets with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Boiled Beets with Salt:

• 1 pound of Potato Skin has 1.9 times more Calcium, 5.7 times more Copper, 4.1 times more Iron, 1.8 times more Manganese and 1.4 times more Potassium than Boiled Beets with Salt.
• While 1 lb of Boiled and Drained Beets with Salt contains 28.5 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Boiled Beets with Salt contain similar levels of Magnesium, Phosphorus, Zinc and Water per one pound.
• 1 pound of Boiled Beets with Salt lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Boiled and Drained Beets with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.3 times more Energy, 1.2 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Boiled Beets with Salt.
• 1 pound of Boiled Beets with Salt provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled and Drained Beets with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.