Comparing Nutrients in 1 pound Potato Skin VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Potato Skin	Boiled Split Peas	Recommended Dietary Allowance
Energy	9.07% 263kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	3.66% 0.62g	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	99% 37.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	67.6% 38g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	16.7% 0.22mg	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	73.7% 295μg	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	2% 1.8mg	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	0.91% 0.14mg	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	Boiled Split Peas	Recommended Dietary Allowance
Calcium	13.6% 136mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	91% 0.82mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	78% 1.8mg	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	64% 449mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	48.3% 1642mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.95% 2.72μg	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	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	10.2% 378g	8.5% 315g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Split Peas per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Boiled Split Peas:

• 1 pound of Potato Skin has 5 times more Vitamin B6 and 28.5 times more Vitamin C than Boiled Split Peas.
• While 1 lb of Boiled Split Peas contains 9 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B5 and 3.8 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Boiled Split Peas provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Boiled Split Peas have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Boiled Split Peas:

• 1 pound of Potato Skin has 2.1 times more Calcium, 2.3 times more Copper, 2.5 times more Iron and 1.5 times more Manganese than Boiled Split Peas.
• While 1 lb of Boiled Split Peas contains 1.6 times more Magnesium, 2.6 times more Phosphorus and 2.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled Split Peas contain similar levels of Potassium per one pound.
• 1 pound of Boiled Split Peas lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Boiled Split Peas lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Split Peas contains 2 times more Energy, 1.7 times more Carbohydrate, 3.3 times more Fiber and 3.2 times more Protein than Raw Potato Skin.
• Both Raw Potato Skin as well as Boiled Split Peas provide inadequate amounts of Omega 3 and Omega 6 in one pound.