Comparing Nutrients in 1 pound Potato Skin VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Potato Skin	Pickled Green Olives	Recommended Dietary Allowance
Energy	9.07% 263kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	71.6% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	32.4% 5.5g	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	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	NA	3.38% 2.45g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	21% 11.7g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	6.7% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	11% 0.14mg	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	3.4% 13.6μg	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	0% 0mg	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	115% 17.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Pickled Green Olives	Recommended Dietary Allowance
Calcium	13.6% 136mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	60.5% 0.54mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	NA	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	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	471% 7058mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Pickled Green Olives per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Pickled Green Olives:

• 1 pound of Potato Skin has 5.4 times more Vitamin B2, 4.4 times more Vitamin B3, 13.1 times more Vitamin B5, 7.7 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Pickled Green Olives.
• While 1 lb of Canned Pickled Green Olives contains more Vitamin A than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A
• 1 pound of Pickled Green Olives have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Pickled Green Olives:

• 1 pound of Potato Skin has 3.5 times more Copper, 6.6 times more Iron, 2.1 times more Magnesium, 9.5 times more Phosphorus, 9.8 times more Potassium and 8.8 times more Zinc than Pickled Green Olives.
• While 1 lb of Canned Pickled Green Olives contains 1.7 times more Calcium and 155.6 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Pickled Green Olives contain similar levels of Water per one pound.
• 1 pound of Pickled Green Olives lack sufficient amounts of Phosphorus, Potassium and Zinc
• Both Raw Potato Skin as well as Canned Pickled Green Olives lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 3.2 times more Carbohydrate and 2.5 times more Protein than Pickled Green Olives.
• While 1 lb of Canned Pickled Green Olives contains 2.5 times more Energy, 153.2 times more Fat, 78 times more Saturated Fat, 9.2 times more Omega 3, 38 times more Omega 6 and 1.3 times more Fiber than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Pickled Green Olives provide inadequate amounts of Protein