Comparing Nutrients in 1 pound Tortillas, ready-to-bake or -fry, corn, without added salt VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled Potato Skin	Recommended Dietary Allowance
Energy	34.7% 1007kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	4.73% 1.5g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	29% 4.94g	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	163% 211g	60% 78g	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	62% 23.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	46% 26g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled 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	42.3% 0.51mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	83.4% 1.1mg	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	129% 517μg	11.3% 45.4μg	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	0% 0mg	26.2% 23.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Tortillas, ready-to-bake or -fry, corn, without added salt	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	79.4% 794mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	443% 4mg	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	79.4% 6.35mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	79.3% 1.82mg	264% 6.07mg	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	203% 1424mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	18% 2mg	11mg per day for Men 19-50 years
Water	5.4% 200g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, corn, without added salt VS Boiled Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Tortillas, ready-to-bake or -fry, corn, without added salt versus 1 lb of Boiled Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tortillas, ready-to-bake or -fry, corn, without added salt vs Boiled Potato Skin:

• 1 pound of Tortillas, ready-to-bake or -fry, corn, without added salt has 3.5 times more Vitamin B1, 2 times more Vitamin B2, 1.2 times more Vitamin B3 and 11.4 times more Vitamin B9 than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 1.9 times more Vitamin B5 and more Vitamin C than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Tortillas, ready-to-bake or -fry, corn, without added salt and Boiled Potato Skin provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin C
• Both Tortillas, ready-to-bake or -fry, corn, without added salt as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Tortillas, ready-to-bake or -fry, corn, without added salt vs Boiled Potato Skin:

• 1 pound of Tortillas, ready-to-bake or -fry, corn, without added salt has 3.9 times more Calcium, 2.2 times more Magnesium, 5.8 times more Phosphorus and 2.1 times more Zinc than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 5.7 times more Copper, 4.3 times more Iron, 3.3 times more Manganese, 2.6 times more Potassium and 1.8 times more Water than Tortillas, ready-to-bake or -fry, corn, without added salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tortillas, ready-to-bake or -fry, corn, without added salt has 2.8 times more Energy, 25 times more Fat, 3.4 times more Omega 3, 34 times more Omega 6, 2.7 times more Carbohydrate, 1.6 times more Fiber and 2 times more Protein than Boiled Potato Skin.
• 1 pound of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6