Comparing Nutrients in 1 pound Potato Skin VS Unsweetened Lemon Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Unsweetened Lemon Instant Tea	9%	0%	91%

Macro Nutrients

	Potato Skin	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Energy	9.07% 263kcal	54% 1565kcal	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	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.1% 0.36g	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	274% 356g	130g per day for Men 19-50 years
Sugars	NA	28.3% 20.5g	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	59.7% 22.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	236% 11.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	78% 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	19.3% 77μg	69% 277μg	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	0% 0mg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Calcium	13.6% 136mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	167% 1.5mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	6049% 139mg	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	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	461% 15663mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Unsweetened Lemon Instant Tea per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Unsweetened Lemon Instant Tea:

• 1 pound of Potato Skin has more Vitamin C than Unsweetened Lemon Instant Tea.
• While 1 lb of Unsweetened Lemon Instant Tea contains 14.7 times more Vitamin B2, 6 times more Vitamin B3, 8.6 times more Vitamin B5 and 3.6 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Unsweetened Lemon Instant Tea provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Unsweetened Lemon Instant Tea:

• 1 pound of Potato Skin has 1.3 times more Copper, 4.3 times more Iron and 19.4 times more Water than Unsweetened Lemon Instant Tea.
• While 1 lb of Unsweetened Lemon Instant Tea contains 6 times more Magnesium, 50.9 times more Manganese, 2.8 times more Phosphorus, 8.4 times more Potassium, 10 times more Selenium, 5.5 times more Sodium and 2.8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Unsweetened Lemon Instant Tea contain similar levels of Calcium per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Unsweetened Lemon Instant Tea contains 5.9 times more Energy, 3.3 times more Omega 3, 6.3 times more Carbohydrate, 2 times more Fiber and 2.9 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Unsweetened Lemon Instant Tea provide inadequate amounts of Omega 6 in one pound.