Comparing Nutrients in 1 pound Potato Skin VS Cooked Chopped Frozen Collards

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Potato Skin	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	9.07% 263kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.6% 0.27g	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	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	NA	3.57% 2.6g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	0% 0μg	290% 2608μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	39.8% 0.52mg	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	86% 345μg	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	133% 120mg	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	37.8% 5.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2356% 2827μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	13.6% 136mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	27.7% 0.25mg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	131% 3mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Chopped Frozen Collards per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Cooked Chopped Frozen Collards:

• 1 pound of Potato Skin has 1.6 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.1 times more Vitamin B6 than Cooked Chopped Frozen Collards.
• While 1 lb of Boiled Chopped Frozen Collards contains more Vitamin A, 2.2 times more Vitamin B1, 3 times more Vitamin B2, 4.5 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Cooked Chopped Frozen Collards:

• 1 pound of Potato Skin has 7.7 times more Copper, 2.9 times more Iron, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Cooked Chopped Frozen Collards.
• While 1 lb of Boiled Chopped Frozen Collards contains 7 times more Calcium, 1.3 times more Magnesium, 5 times more Selenium and 5 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Cooked Chopped Frozen Collards contain similar levels of Manganese and Water per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.6 times more Energy and 1.8 times more Carbohydrate than Cooked Chopped Frozen Collards.
• While 1 lb of Boiled Chopped Frozen Collards contains 12.7 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Cooked Chopped Frozen Collards offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Collards provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled Chopped Frozen Collards provide inadequate amounts of Omega 6 in one pound.