Comparing Nutrients in 5 ounces Potato Skin VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Potato Skin	Split Green Peas	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	7.14% 1.2g	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	67% 87.4g	130g per day for Men 19-50 years
Sugars	NA	6.14% 4.45g	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	0% 0g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	NA	% 3.8g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	83% 31.5g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	58.5% 32.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	15.3% 0.2mg	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	5.3% 21.3μg	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	2.83% 2.55mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.8% 22.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Split Green Peas	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	127% 1.15mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	73.3% 1.7mg	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	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	35.5% 1208mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	27.6% 15μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Split Green Peas per 5 oz

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

Lets compare vitamin content per 5 ounces of Potato Skin vs Split Green Peas:

• 5 ounces of Potato Skin have 1.7 times more Vitamin B6 and 6.3 times more Vitamin C than Split Green Peas.
• While 5 oz of Raw Split Green Peas contain 34.2 times more Vitamin B1, 6.4 times more Vitamin B2, 3.5 times more Vitamin B3 and 3.2 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Split Green Peas provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Split Green Peas:

• 5 ounces of Potato Skin have 9.6 times more Water than Split Green Peas.
• While 5 oz of Raw Split Green Peas contain 1.5 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 2 times more Manganese, 8.8 times more Phosphorus, 2.1 times more Potassium, 35.7 times more Selenium and 10 times more Zinc than Raw Potato Skin.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Split Green Peas contain 6.3 times more Energy, 38.9 times more Fat, 16.3 times more Omega 3, 26.8 times more Omega 6, 5 times more Carbohydrate, 8.9 times more Fiber and 9 times more Protein than Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6