Comparing Nutrients in 5 ounces Potato Skin VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Potato Skin	Marmalade, orange	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0% 0g	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	72.3% 94g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Marmalade, orange	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	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	0.46% 0.074mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	0.43% 0.021mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	2.07% 0.027mg	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	3.2% 12.8μg	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	7.56% 6.8mg	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	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Marmalade, orange	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	14% 0.13mg	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	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	1.23% 0.028mg	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	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	1.54% 52.4mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.2% 118g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Marmalade, orange per 5 oz

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

Lets compare vitamin content per 5 ounces of Potato Skin vs Marmalade, orange:

• 5 ounces of Potato Skin have 1.5 times more Vitamin B2, 19.9 times more Vitamin B3, 20.1 times more Vitamin B5, 12.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.4 times more Vitamin C than Marmalade, orange.
• 5 ounces of Marmalade, orange have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Raw Potato Skin as well as Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Marmalade, orange:

• 5 ounces of Potato Skin have 4.7 times more Copper, 21.6 times more Iron, 11.5 times more Magnesium, 30.1 times more Manganese, 9.5 times more Phosphorus, 11.2 times more Potassium, 8.8 times more Zinc and 2.5 times more Water than Marmalade, orange.
• While 5 oz of Marmalade, orange contain 1.3 times more Calcium and 5.6 times more Sodium than Raw Potato Skin.
• 5 ounces of Marmalade, orange lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Potato Skin as well as Marmalade, orange lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 3.6 times more Fiber and 8.6 times more Protein than Marmalade, orange.
• While 5 oz of Marmalade, orange contain 4.2 times more Energy and 5.3 times more Carbohydrate than Raw Potato Skin.
• 5 ounces of Marmalade, orange provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Marmalade, orange provide inadequate amounts of Omega 3 and Omega 6 in five ounces.