Comparing Nutrients in 5 ounces Potato Skin VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Red Lentils	26%	5%	69%

Macro Nutrients

	Potato Skin	Red Lentils	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	3.17% 3.08g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	7.4% 1.26g	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	69% 89.4g	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	40.3% 15.3g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	60.5% 34g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Red Lentils	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	9.87% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	44% 0.57mg	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	72.3% 289μg	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	2.68% 2.4mg	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	Red Lentils	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	205% 1.85mg	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	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	106% 2.43mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Red Lentils per 5 oz

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

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

• 5 ounces of Potato Skin have 6.7 times more Vitamin C than Red Lentils.
• While 5 oz of Raw Pink Or Red Lentils contain 24.3 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6 and 12 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Red Lentils provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces of Red Lentils have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Red Lentils:

• 5 ounces of Potato Skin have 10.7 times more Water than Red Lentils.
• While 5 oz of Raw Pink Or Red Lentils contain 1.6 times more Calcium, 3.1 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 2.9 times more Manganese, 7.7 times more Phosphorus, 1.6 times more Potassium and 10.3 times more Zinc than Raw Potato Skin.
• Both Raw Potato Skin as well as Raw Pink Or Red Lentils lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Pink Or Red Lentils contain 6.2 times more Energy, 21.7 times more Fat, 25 times more Omega 3, 27.7 times more Omega 6, 5.1 times more Carbohydrate, 4.3 times more Fiber and 9.3 times more Protein than Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6