Comparing Nutrients in 1 pound Potato Skin VS Pie fillings, apple, canned

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Pie fillings, apple, canned	0%	1%	99%

Macro Nutrients

	Potato Skin	Pie fillings, apple, canned	Recommended Dietary Allowance
Energy	9.07% 263kcal	15.6% 454kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0% 0g	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	91% 118g	130g per day for Men 19-50 years
Sugars	NA	86.3% 62.6g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	21% 11.7g	0.81% 0.45g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pie fillings, apple, canned	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	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	3.84% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	0.99% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	5.6% 0.073mg	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	0% 0μg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Pie fillings, apple, canned	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	27.7% 0.25mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	5.32% 0.12mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	14.2% 213mg	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% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Pie fillings, apple, canned per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Pie fillings, apple, canned to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Pie fillings, apple, canned:

• 1 pound of Potato Skin has 3.5 times more Vitamin B2, 29.5 times more Vitamin B3, 7.2 times more Vitamin B5, 14.9 times more Vitamin B6, more Vitamin B9 and 6.7 times more Vitamin C than Pie fillings, apple, canned.
• 1 pound of Pie fillings, apple, canned have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Pie fillings, apple, canned have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Pie fillings, apple, canned:

• 1 pound of Potato Skin has 7.5 times more Calcium, 7.7 times more Copper, 11.2 times more Iron, 11.5 times more Magnesium, 22.3 times more Manganese, 5.4 times more Phosphorus, 9.2 times more Potassium and 8.8 times more Zinc than Pie fillings, apple, canned.
• While 1 lb of Pie fillings, apple, canned contains 4.7 times more Sodium than Raw Potato Skin.
• 1 pound of Pie fillings, apple, canned lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Potato Skin as well as Pie fillings, apple, canned lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 2.5 times more Fiber and 25.7 times more Protein than Pie fillings, apple, canned.
• While 1 lb of Pie fillings, apple, canned contains 1.7 times more Energy and 2.1 times more Carbohydrate than Raw Potato Skin.
• 1 pound of Pie fillings, apple, canned provide inadequate amounts of Protein
• Both Raw Potato Skin as well as Pie fillings, apple, canned provide inadequate amounts of Omega 3 and Omega 6 in one pound.