Comparing Nutrients in 1 pound Potato Skin VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Lentils	27%	3%	70%

Macro Nutrients

	Potato Skin	Lentils	Recommended Dietary Allowance
Energy	9.07% 263kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	11% 1.88g	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	221% 287g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	1.7% 1.22g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.67g	g per day for Men 19-50 years
Fiber	30% 11.3g	128% 48.5g	38g per day for Men 19-50 years
Protein	21% 11.7g	199% 112g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	330% 3.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	194% 9.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	188% 2.45mg	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	543% 2173μg	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	22.7% 20.4mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Lentils	Recommended Dietary Allowance
Calcium	13.6% 136mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	380% 3.42mg	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	369% 29.5mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	275% 6.3mg	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	182% 1275mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	90% 3071mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	135% 15mg	11mg per day for Men 19-50 years
Water	10.2% 378g	1% 37.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Lentils per 1 lb

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

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

• 1 pound of Potato Skin has 2.5 times more Vitamin C than Lentils.
• While 1 lb of Raw Lentils contains 41.6 times more Vitamin B1, 5.6 times more Vitamin B2, 2.5 times more Vitamin B3, 7.1 times more Vitamin B5, 2.3 times more Vitamin B6 and 28.2 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Lentils:

• 1 pound of Potato Skin has 10.1 times more Water than Lentils.
• While 1 lb of Raw Lentils contains 1.8 times more Copper, 2 times more Iron, 2 times more Magnesium, 2.3 times more Manganese, 7.4 times more Phosphorus, 1.6 times more Potassium and 9.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Lentils contain similar levels of Calcium per one pound.
• Both Raw Potato Skin as well as Raw Lentils lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Lentils contains 6.1 times more Energy, 11.2 times more Omega 3, 12.9 times more Omega 6, 5.1 times more Carbohydrate, 4.3 times more Fiber and 9.6 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6