Comparing Nutrients in 1 pound Potato Skin VS Tomatillos

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Tomatillos	11%	25%	64%

Macro Nutrients

	Potato Skin	Tomatillos	Recommended Dietary Allowance
Energy	9.07% 263kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	4.77% 4.63g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	10.7% 1.82g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	24.6% 18g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	7.78% 4.35g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Tomatillos	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	52.4% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	19.5% 0.25mg	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	7.94% 31.8μg	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	59% 53mg	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	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	38% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Tomatillos	Recommended Dietary Allowance
Calcium	13.6% 136mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	40% 0.36mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	30% 0.69mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.2% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Tomatillos per 1 lb

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

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

• 1 pound of Potato Skin has 2 times more Vitamin B5, 4.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Tomatillos.
• While 1 lb of Raw Tomatillos contains 2.1 times more Vitamin B1 and 1.8 times more Vitamin B3 than Raw Potato Skin.
• Both Potato Skin and Tomatillos provide similar amounts of Vitamin B2 and Vitamin C per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Tomatillos have insufficient amounts of Vitamin B9
• Both Raw Potato Skin as well as Raw Tomatillos have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Tomatillos:

• 1 pound of Potato Skin has 4.3 times more Calcium, 5.4 times more Copper, 5.2 times more Iron, 3.9 times more Manganese, 1.5 times more Potassium and 1.6 times more Zinc than Tomatillos.
• Both Potato Skin and Tomatillos contain similar levels of Magnesium, Phosphorus and Water per one pound.
• 1 pound of Tomatillos lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Raw Tomatillos lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.8 times more Energy, 2.1 times more Carbohydrate, 1.3 times more Fiber and 2.7 times more Protein than Tomatillos.
• While 1 lb of Raw Tomatillos contains 12.6 times more Omega 6 than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 6
• 1 pound of Tomatillos provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Raw Tomatillos provide inadequate amounts of Omega 3 in one pound.