Comparing Nutrients in 5 ounces Potato Skin VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Falafel	16%	47%	37%

Macro Nutrients

	Potato Skin	Falafel	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	26% 25.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	10.6% 3.38g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	4.13% 0.7g	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	34.7% 45g	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	NA	38g per day for Men 19-50 years
Protein	6.5% 3.64g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Falafel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	9.25% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	8.28% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	13.6% 0.18mg	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	33% 132μg	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	2.5% 2.27mg	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	Falafel	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	40.6% 0.37mg	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	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	42.6% 0.98mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	24.4% 829mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	3.2% 118g	1.33% 49g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Falafel per 5 oz

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

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

• 5 ounces of Potato Skin have 1.9 times more Vitamin B6 and 7.1 times more Vitamin C than Falafel.
• While 5 oz of Home prepared Falafel contain 7 times more Vitamin B1, 4.4 times more Vitamin B2 and 5.5 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Falafel provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces of Falafel have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Falafel:

• 5 ounces of Potato Skin have 1.6 times more Copper and 2.4 times more Water than Falafel.
• While 5 oz of Home prepared Falafel contain 1.8 times more Calcium, 3.6 times more Magnesium, 5.1 times more Phosphorus, 1.4 times more Potassium, 29.4 times more Sodium and 4.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Falafel contain similar levels of Iron and Manganese per five ounces.
• Both Raw Potato Skin as well as Home prepared Falafel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Home prepared Falafel contain 5.7 times more Energy, 178 times more Fat, 91.7 times more Saturated Fat, 11.1 times more Omega 3, 15.5 times more Omega 6, 2.6 times more Carbohydrate and 5.2 times more Protein than Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6