Comparing Nutrients in 1 pound Potato Skin VS Boiled Water Convolvulus

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Water Convolvulus	33%	9%	58%

Macro Nutrients

	Potato Skin	Boiled Water Convolvulus	Recommended Dietary Allowance
Energy	9.07% 263kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.4% 0.068g	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	13% 16.8g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	17% 9.43g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Water Convolvulus	Recommended Dietary Allowance
Vitamin A	0% 0μg	131% 1179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	28.3% 0.37mg	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	39.7% 159μg	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	80.6% 72.6mg	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	Boiled Water Convolvulus	Recommended Dietary Allowance
Calcium	13.6% 136mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	10.6% 0.095mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	28.2% 0.65mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Water Convolvulus per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Boiled Water Convolvulus:

• 1 pound of Potato Skin has 2.1 times more Vitamin B3, 2.4 times more Vitamin B5 and 3 times more Vitamin B6 than Boiled Water Convolvulus.
• While 1 lb of Boiled and Drained Water Convolvulus contains more Vitamin A, 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Boiled and Drained Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Boiled Water Convolvulus:

• 1 pound of Potato Skin has 20.1 times more Copper, 2.5 times more Iron, 4.2 times more Manganese, 1.5 times more Potassium and 2.2 times more Zinc than Boiled Water Convolvulus.
• While 1 lb of Boiled and Drained Water Convolvulus contains 1.8 times more Calcium, 1.3 times more Magnesium and 12.2 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Boiled Water Convolvulus contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Boiled Water Convolvulus lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Boiled and Drained Water Convolvulus lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 2.9 times more Energy, 3.4 times more Carbohydrate, 1.3 times more Fiber and 1.2 times more Protein than Boiled Water Convolvulus.
• While 1 lb of Boiled and Drained Water Convolvulus contains 7.9 times more Omega 3 than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• 1 pound of Boiled Water Convolvulus provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled and Drained Water Convolvulus provide inadequate amounts of Omega 6 in one pound.