Comparing Nutrients in 1 pound Potato Skin VS Dried Longans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Dried Longans	6%	1%	93%

Macro Nutrients

	Potato Skin	Dried Longans	Recommended Dietary Allowance
Energy	9.07% 263kcal	44.7% 1297kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	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	258% 336g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	21% 11.7g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Dried Longans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	NA	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	NA	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	141% 127mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Dried Longans	Recommended Dietary Allowance
Calcium	13.6% 136mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	407% 3.66mg	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	306% 24.5mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	49% 1.12mg	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	127% 889mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	87.8% 2985mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	14.5% 218mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	10.2% 378g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Dried Longans per 1 lb

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

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

• 1 lb of Dried Longans contains 1.9 times more Vitamin B1, 13.2 times more Vitamin B2 and 2.5 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Dried Longans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Dried Longans have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Potato Skin vs Dried Longans:

• 1 pound of Potato Skin has 2.4 times more Manganese, 1.6 times more Zinc and 4.7 times more Water than Dried Longans.
• While 1 lb of Dried Longans contains 1.5 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 5.2 times more Phosphorus, 1.6 times more Potassium and 4.8 times more Sodium than Raw Potato Skin.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Longans contains 4.9 times more Energy, 5.9 times more Carbohydrate and 1.9 times more Protein than Raw Potato Skin.