Comparing Nutrients in 1 pound Potato Skin VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Rowal	7%	15%	78%

Macro Nutrients

	Potato Skin	Rowal	Recommended Dietary Allowance
Energy	9.07% 263kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	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	83.4% 108g	130g per day for Men 19-50 years
Sugars	NA	88.2% 64g	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	3.13% 2.27g	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	% 5g	g per day for Men 19-50 years
Sucrose	NA	% 56.7g	g per day for Men 19-50 years
Fiber	30% 11.3g	74% 28g	38g per day for Men 19-50 years
Protein	21% 11.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Rowal	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.58% 86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	NA	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	NA	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	130% 117mg	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	Rowal	Recommended Dietary Allowance
Calcium	13.6% 136mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	534% 4.8mg	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	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	30.6% 0.7mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	17.5% 594mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	10.2% 378g	8.75% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Rowal per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Rowal:

• 1 lb of Raw Rowal contains more Vitamin A and 2.3 times more Vitamin C than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A

Comparing minerals per 1 pound for Potato Skin vs Rowal:

• 1 pound of Potato Skin has 2 times more Calcium, 1.5 times more Iron, 3.9 times more Manganese and 3.2 times more Potassium than Rowal.
• While 1 lb of Raw Rowal contains 2.5 times more Copper, 1.4 times more Magnesium and 1.4 times more Phosphorus than Raw Potato Skin.
• Both Potato Skin and Rowal contain similar levels of Zinc per one pound.
• 1 pound of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Rowal contains 1.9 times more Energy, 20 times more Fat, 1.9 times more Carbohydrate and 2.5 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Rowal offer comparable quantities of Protein per one pound.