Comparing Nutrients in 5 ounces Granny Smith Apples VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Potato Skin	17%	1%	82%

Macro Nutrients

	Granny Smith Apples	Potato Skin	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	NA	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	18.7% 13.6g	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	9.78% 7.1g	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	% 3.77g	NA	g per day for Men 19-50 years
Sucrose	% 2.74g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	26% 0.34mg	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	1.06% 4.25μg	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	18% 16mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Potato Skin	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	66.6% 0.6mg	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	2.66% 0.21mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	2.7% 0.062mg	37% 0.85mg	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	2.43% 17mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.27% 121g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Granny Smith Apples VS Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Granny Smith Apples versus 5 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Granny Smith Apples vs Potato Skin:

• 5 oz of Raw Potato Skin contain 1.5 times more Vitamin B2, 8.2 times more Vitamin B3, 5.4 times more Vitamin B5, 6.5 times more Vitamin B6 and 5.7 times more Vitamin B9 than Raw Granny Smith Apples with skin .
• 5 ounces of Granny Smith Apples have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Granny Smith Apples with skin as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B1 in five ounces.

Comparing minerals per 5 ounces for Granny Smith Apples vs Potato Skin:

• 5 oz of Raw Potato Skin contain 6 times more Calcium, 13.6 times more Copper, 21.6 times more Iron, 4.6 times more Magnesium, 13.7 times more Manganese, 3.2 times more Phosphorus, 3.4 times more Potassium and 8.8 times more Zinc than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Potato Skin contain similar levels of Water per five ounces.
• 5 ounces of Granny Smith Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Granny Smith Apples with skin as well as Raw Potato Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Potato Skin contain 5.8 times more Protein than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Potato Skin offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Granny Smith Apples provide inadequate amounts of Protein