Comparing Nutrients in 1 pound Potato Skin VS Fried Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Potato Skin	Fried Green Plantains	Recommended Dietary Allowance
Energy	9.07% 263kcal	48.3% 1402kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	55.2% 53.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	52.3% 16.7g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	61% 0.98g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	62.6% 10.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	172% 223g	130g per day for Men 19-50 years
Sugars	NA	22.7% 16.5g	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	4.13% 3g	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	% 2.77g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	30% 11.3g	41.8% 16g	38g per day for Men 19-50 years
Protein	21% 11.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.2% 272μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	92% 1.2mg	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	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.5% 51.7mg	17% 15.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Fried Green Plantains	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	92% 0.83mg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	37% 0.85mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	64.3% 2186mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	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	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	10.2% 378g	4.42% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Fried Green Plantains per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Fried Green Plantains:

• 1 pound of Potato Skin has 1.3 times more Vitamin B3 and 3.4 times more Vitamin C than Fried Green Plantains.
• While 1 lb of Fried Green Plantains contains more Vitamin A, 2.2 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.3 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Fried Green Plantains provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1

Comparing minerals per 1 pound for Potato Skin vs Fried Green Plantains:

• 1 pound of Potato Skin has 7.5 times more Calcium, 2.3 times more Copper, 4.8 times more Iron, 3.2 times more Manganese, 1.5 times more Zinc and 2.3 times more Water than Fried Green Plantains.
• While 1 lb of Fried Green Plantains contains 2.5 times more Magnesium than Raw Potato Skin.
• Both Potato Skin and Fried Green Plantains contain similar levels of Phosphorus and Potassium per one pound.
• 1 pound of Fried Green Plantains lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.7 times more Protein than Fried Green Plantains.
• While 1 lb of Fried Green Plantains contains 5.3 times more Energy, 118.1 times more Fat, 141.9 times more Saturated Fat, 21.5 times more Omega 3, 73.4 times more Omega 6, 4 times more Carbohydrate and 1.4 times more Fiber than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6