Comparing Nutrients in 1 pound Potato Skin VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Potato Skin	Black Walnuts	Recommended Dietary Allowance
Energy	9.07% 263kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	277% 269g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	759% 12g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	901% 153g	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	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	0.31% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	30% 11.3g	81% 31g	38g per day for Men 19-50 years
Protein	21% 11.7g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Black Walnuts	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	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	151% 7.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	203% 2.64mg	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	35% 141μg	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	8.57% 7.7mg	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	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Black Walnuts	Recommended Dietary Allowance
Calcium	13.6% 136mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	685% 6.17mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	217% 912mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	768% 17.7mg	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	332% 2327mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	69.8% 2372mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.56% 20.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Black Walnuts per 1 lb

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

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

• 1 pound of Potato Skin has 2.2 times more Vitamin B3 and 6.7 times more Vitamin C than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 2.7 times more Vitamin B1, 3.4 times more Vitamin B2, 5.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Black Walnuts have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Black Walnuts:

• 1 pound of Potato Skin has 18.3 times more Water than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 2 times more Calcium, 3.2 times more Copper, 8.7 times more Magnesium, 6.5 times more Manganese, 13.5 times more Phosphorus, 1.3 times more Potassium, 56.7 times more Selenium and 9.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Black Walnuts contain similar levels of Iron 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 1.3 times more Carbohydrate than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 10.7 times more Energy, 593.3 times more Fat, 134 times more Saturated Fat, 267.7 times more Omega 3, 1055 times more Omega 6, 2.7 times more Fiber and 9.4 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6