Comparing Nutrients in 1 pound Flaxseed VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Potato Skin	17%	1%	82%

Macro Nutrients

	Flaxseed	Potato Skin	Recommended Dietary Allowance
Energy	83.5% 2422kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	197% 191g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	6467% 103g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	158% 26.8g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	9.7% 7.03g	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	0% 0g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 5.2g	NA	g per day for Men 19-50 years
Fiber	326% 124g	30% 11.3g	38g per day for Men 19-50 years
Protein	148% 83g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	621% 7.46mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	83.4% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	511% 153μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 395μg	19.3% 77μg	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	3.02% 2.72mg	57.5% 51.7mg	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	9.37% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Potato Skin	Recommended Dietary Allowance
Calcium	116% 1157mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	615% 5.53mg	213% 1.9mg	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	325% 26mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	423% 1778mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	489% 11.3mg	119% 2.73mg	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	416% 2912mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	108% 3688mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	179% 19.7mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Flaxseed VS Potato Skin per 1 lb

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

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

• 1 pound of Flaxseed has 78.3 times more Vitamin B1, 4.2 times more Vitamin B2, 3 times more Vitamin B3, 3.3 times more Vitamin B5, 2 times more Vitamin B6 and 5.1 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 19 times more Vitamin C than Flaxseed.
• 1 pound of Flaxseed have insufficient amounts of Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Flaxseed as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Flaxseed vs Potato Skin:

• 1 pound of Flaxseed has 8.5 times more Calcium, 2.9 times more Copper, 1.8 times more Iron, 17 times more Magnesium, 4.1 times more Manganese, 16.9 times more Phosphorus, 2 times more Potassium, 84.7 times more Selenium, 3 times more Sodium and 12.4 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 12 times more Water than Flaxseed.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Flaxseed has 9.2 times more Energy, 421.6 times more Fat, 140.9 times more Saturated Fat, 2281.3 times more Omega 3, 184.5 times more Omega 6, 2.3 times more Carbohydrate, 10.9 times more Fiber and 7.1 times more Protein than Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6