Comparing Nutrients in 1 pound Potato Skin VS Ketchup

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Ketchup	4%	1%	95%

Macro Nutrients

	Potato Skin	Ketchup	Recommended Dietary Allowance
Energy	9.07% 263kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.04% 0.18g	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	96% 124g	130g per day for Men 19-50 years
Sugars	NA	133% 96g	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	54.6% 39.6g	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	% 46.3g	g per day for Men 19-50 years
Sucrose	NA	% 10.4g	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	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Ketchup	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	40.7% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	55% 0.72mg	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	10.2% 41μg	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	20.7% 18.6mg	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	44% 6.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Ketchup	Recommended Dietary Allowance
Calcium	13.6% 136mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 68.5μg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	16.6% 0.38mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	37.5% 1275mg	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	274% 4114mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10.2% 378g	8.4% 311g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Ketchup per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Ketchup:

• 1 pound of Potato Skin has 6.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.8 times more Vitamin C than Ketchup.
• While 1 lb of Catsup contains more Vitamin A, 4.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A
• 1 pound of Ketchup have insufficient amounts of Vitamin B5
• Both Raw Potato Skin as well as Catsup have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Ketchup:

• 1 pound of Potato Skin has 2 times more Calcium, 5 times more Copper, 9.3 times more Iron, 1.8 times more Magnesium, 7.2 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium, 2.1 times more Zinc and 1.2 times more Water than Ketchup.
• While 1 lb of Catsup contains 90.7 times more Sodium than Raw Potato Skin.
• 1 pound of Ketchup lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Catsup lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 8.3 times more Fiber and 2.5 times more Protein than Ketchup.
• While 1 lb of Catsup contains 1.7 times more Energy and 2.2 times more Carbohydrate than Raw Potato Skin.
• 1 pound of Ketchup provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Catsup provide inadequate amounts of Omega 3 and Omega 6 in one pound.