Comparing Nutrients in 5 ounces Potato Skin VS Orange Peel

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Orange Peel	6%	2%	92%

Macro Nutrients

	Potato Skin	Orange Peel	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	4.74% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.24% 0.041g	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	27.3% 35.4g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Orange Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	19% 0.25mg	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	10.6% 42.5μg	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	214% 193mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.36% 0.35mg	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	Orange Peel	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	14.5% 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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	NA	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	8.84% 301mg	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	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.78% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Orange Peel per 5 oz

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

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

• 5 ounces of Potato Skin have 1.4 times more Vitamin B6 than Orange Peel.
• While 5 oz of Raw Orange Peel contain more Vitamin A, 5.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9 and 11.9 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Orange Peel provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Raw Orange Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Orange Peel:

• 5 ounces of Potato Skin have 4.6 times more Copper, 4.1 times more Iron, 1.8 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Zinc than Orange Peel.
• While 5 oz of Raw Orange Peel contain 5.4 times more Calcium than Raw Potato Skin.
• Both Potato Skin and Orange Peel contain similar levels of Magnesium per five ounces.
• Both Raw Potato Skin as well as Raw Orange Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 1.7 times more Protein than Orange Peel.
• While 5 oz of Raw Orange Peel contain 1.7 times more Energy, 2 times more Carbohydrate and 4.2 times more Fiber than Raw Potato Skin.
• Both Raw Potato Skin as well as Raw Orange Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.