Comparing Nutrients in 1 pound Potato Skin VS Unsweetened Rice Milk

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	Potato Skin	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	9.07% 263kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	8.14% 1.4g	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	32% 41.6g	130g per day for Men 19-50 years
Sugars	NA	33% 24g	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	3.6% 1.36g	38g per day for Men 19-50 years
Protein	21% 11.7g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	31.8% 286μg	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	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	13.6% 0.18mg	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	2.27% 9.07μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	119% 2.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.5% 51.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.8% 191IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14.2% 2.13mg	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	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	13.6% 136mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	18.6% 0.17mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	55.6% 1.28mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Unsweetened Rice Milk per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Unsweetened Rice Milk:

• 1 pound of Potato Skin has 2.6 times more Vitamin B3, 2.1 times more Vitamin B5, 6.1 times more Vitamin B6, 8.5 times more Vitamin B9 and more Vitamin C than Unsweetened Rice Milk.
• While 1 lb of Unsweetened Rice Milk contains more Vitamin A, 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D
• 1 pound of Unsweetened Rice Milk have insufficient amounts of Vitamin B9 and Vitamin C

Comparing minerals per 1 pound for Potato Skin vs Unsweetened Rice Milk:

• 1 pound of Potato Skin has 11.4 times more Copper, 16.2 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 15.3 times more Potassium and 2.7 times more Zinc than Unsweetened Rice Milk.
• While 1 lb of Unsweetened Rice Milk contains 3.9 times more Calcium, 1.5 times more Phosphorus, 7.3 times more Selenium and 3.9 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Unsweetened Rice Milk contain similar levels of Water per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium
• 1 pound of Unsweetened Rice Milk lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.2 times more Energy, 1.4 times more Carbohydrate, 8.3 times more Fiber and 9.2 times more Protein than Unsweetened Rice Milk.
• 1 pound of Unsweetened Rice Milk provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Potato Skin as well as Unsweetened Rice Milk provide inadequate amounts of Omega 3 and Omega 6 in one pound.