Comparing Nutrients in 5 ounces Potato Skin VS Dock

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Dock	30%	23%	47%

Macro Nutrients

	Potato Skin	Dock	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	NA	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	3.5% 4.54g	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	9.33% 3.54g	11% 4.1g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Dock	Recommended Dietary Allowance
Vitamin A	0% 0μg	31.5% 283μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	13.3% 0.17mg	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	6.02% 24μg	4.6% 18.4μg	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	18% 16mg	75.6% 68mg	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	Dock	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	20.6% 0.19mg	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	57.4% 4.6mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	21.5% 0.49mg	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	7.7% 54mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Dock per 5 oz

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

Lets compare vitamin content per 5 ounces of Potato Skin vs Dock:

• 5 ounces of Potato Skin have 2.1 times more Vitamin B3, 7.4 times more Vitamin B5, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Dock.
• While 5 oz of Raw Dock contain more Vitamin A, 1.9 times more Vitamin B1, 2.6 times more Vitamin B2 and 4.2 times more Vitamin C than Raw Potato Skin.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 5 ounces of Dock have insufficient amounts of Vitamin B5
• Both Raw Potato Skin as well as Raw Dock have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Dock:

• 5 ounces of Potato Skin have 3.2 times more Copper, 1.4 times more Iron, 1.7 times more Manganese and 1.8 times more Zinc than Dock.
• While 5 oz of Raw Dock contain 1.5 times more Calcium, 4.5 times more Magnesium and 1.7 times more Phosphorus than Raw Potato Skin.
• Both Potato Skin and Dock contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Dock lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Raw Dock lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 2.6 times more Energy, 3.9 times more Carbohydrate and 1.3 times more Protein than Dock.
• Both Potato Skin and Dock offer comparable quantities of Fiber per five ounces.
• 5 ounces of Dock provide inadequate amounts of Energy