Comparing Nutrients in 1 pound Potato Skin VS Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Grapefruit	7%	3%	90%

Macro Nutrients

	Potato Skin	Grapefruit	Recommended Dietary Allowance
Energy	9.07% 263kcal	5% 145kcal	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	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.51% 0.086g	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	28% 36.7g	130g per day for Men 19-50 years
Sugars	NA	43.7% 31.7g	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	13% 5g	38g per day for Men 19-50 years
Protein	21% 11.7g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Grapefruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 209μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	25.7% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	14.7% 0.19mg	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	11.3% 45.4μg	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	173% 156mg	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	3.93% 0.59mg	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	Grapefruit	Recommended Dietary Allowance
Calcium	13.6% 136mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	23.7% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	2.37% 0.054mg	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	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11% 412g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Grapefruit per 1 lb

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

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

• 1 pound of Potato Skin has 1.9 times more Vitamin B2, 4.1 times more Vitamin B3, 5.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Grapefruit.
• While 1 lb of Raw Grapefruit contains more Vitamin A, 1.7 times more Vitamin B1 and 3 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Grapefruit provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 1 pound of Grapefruit have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Potato Skin as well as Raw Grapefruit have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Grapefruit:

• 1 pound of Potato Skin has 2.5 times more Calcium, 9 times more Copper, 36 times more Iron, 2.9 times more Magnesium, 50.2 times more Manganese, 4.8 times more Phosphorus, 3 times more Potassium and 5 times more Zinc than Grapefruit.
• Both Potato Skin and Grapefruit contain similar levels of Water per one pound.
• 1 pound of Grapefruit lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Potato Skin as well as Raw Grapefruit lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.8 times more Energy, 1.5 times more Carbohydrate, 2.3 times more Fiber and 4.1 times more Protein than Grapefruit.
• 1 pound of Grapefruit provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Raw Grapefruit provide inadequate amounts of Omega 3 and Omega 6 in one pound.