Comparing Nutrients in 1 pound Potato Skin VS Sweet Pickle relish

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Sweet Pickle relish	1%	3%	96%

Macro Nutrients

	Potato Skin	Sweet Pickle relish	Recommended Dietary Allowance
Energy	9.07% 263kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.2% 2.13g	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	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.57% 0.27g	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	122% 159g	130g per day for Men 19-50 years
Sugars	NA	182% 132g	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	13% 5g	38g per day for Men 19-50 years
Protein	21% 11.7g	3% 1.68g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Sweet Pickle relish	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.7% 277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	0.64% 0.032mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	5.23% 0.068mg	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	1.13% 4.54μg	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	5.04% 4.54mg	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	17.5% 2.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	317% 380μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Sweet Pickle relish	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	43% 0.39mg	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	49.3% 3.95mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	2.96% 0.068mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	3.34% 113mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	245% 3679mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.2% 378g	7.6% 282g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Sweet Pickle relish per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Sweet Pickle relish:

• 1 pound of Potato Skin has 4.4 times more Vitamin B3, 43.1 times more Vitamin B5, 15.9 times more Vitamin B6, 17 times more Vitamin B9 and 11.4 times more Vitamin C than Sweet Pickle relish.
• While 1 lb of Sweet Pickle relish contains more Vitamin A than Raw Potato Skin.
• Both Potato Skin and Sweet Pickle relish provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A
• 1 pound of Sweet Pickle relish have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Sweet Pickle relish have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Sweet Pickle relish:

• 1 pound of Potato Skin has 10 times more Calcium, 5 times more Copper, 3.7 times more Iron, 4.6 times more Magnesium, 40.1 times more Manganese, 2.7 times more Phosphorus, 16.5 times more Potassium, 2.5 times more Zinc and 1.3 times more Water than Sweet Pickle relish.
• While 1 lb of Sweet Pickle relish contains 81.1 times more Sodium than Raw Potato Skin.
• 1 pound of Sweet Pickle relish lack sufficient amounts of Calcium, Magnesium, Manganese, Potassium and Zinc
• Both Raw Potato Skin as well as Sweet Pickle relish lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 2.3 times more Fiber and 6.9 times more Protein than Sweet Pickle relish.
• While 1 lb of Sweet Pickle relish contains 2.2 times more Energy, 6.3 times more Omega 3 and 2.8 times more Carbohydrate than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• 1 pound of Sweet Pickle relish provide inadequate amounts of Protein
• Both Raw Potato Skin as well as Sweet Pickle relish provide inadequate amounts of Omega 6 in one pound.