Comparing Nutrients in 1 pound Potato Skin VS Spanish Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Potato Skin	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	9.07% 263kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.75% 0.47g	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	25.3% 33g	130g per day for Men 19-50 years
Sugars	NA	NA	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	21% 11.7g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	61.8% 0.8mg	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	16% 63.5μg	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	43.3% 39mg	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	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	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	13.6% 136mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	80.6% 0.73mg	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	197% 15.8mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	42.6% 0.98mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	49.2% 1674mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	143% 2141mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11% 404g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Spanish Tomato Sauce per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Spanish Tomato Sauce:

• 1 pound of Potato Skin has 1.4 times more Vitamin B6, 1.2 times more Vitamin B9 and 1.3 times more Vitamin C than Spanish Tomato Sauce.
• While 1 lb of Canned Spanish Tomato Sauce contains more Vitamin A, 3.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Potato Skin.
• Both Potato Skin and Spanish Tomato Sauce provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Spanish Tomato Sauce:

• 1 pound of Potato Skin has 1.8 times more Calcium, 2.6 times more Copper, 1.2 times more Magnesium and 2.8 times more Manganese than Spanish Tomato Sauce.
• While 1 lb of Canned Spanish Tomato Sauce contains 1.3 times more Phosphorus and 47.2 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Spanish Tomato Sauce contain similar levels of Iron, Potassium, Zinc and Water per one pound.
• 1 pound of Spanish Tomato Sauce lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Canned Spanish Tomato Sauce 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, 1.7 times more Carbohydrate, 1.8 times more Fiber and 1.8 times more Protein than Spanish Tomato Sauce.
• 1 pound of Spanish Tomato Sauce provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Canned Spanish Tomato Sauce provide inadequate amounts of Omega 3 and Omega 6 in one pound.