Comparing Nutrients in 5 ounces Potato Skin VS Sweet Pickle relish

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Sweet Pickle relish	1%	3%	96%

Macro Nutrients

	Potato Skin	Sweet Pickle relish	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.49% 0.084g	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	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	NA	57% 41.3g	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	0.94% 0.52g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Sweet Pickle relish	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.6% 86.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	0.2% 0.01mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	1.64% 0.021mg	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	0.35% 1.4μg	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	1.57% 1.4mg	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	5.5% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	99% 119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Sweet Pickle relish	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	13.4% 0.12mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	0.92% 0.021mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	1.04% 35.4mg	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	76.6% 1150mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Sweet Pickle relish per 5 oz

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

Lets compare vitamin content per 5 ounces of Potato Skin vs Sweet Pickle relish:

• 5 ounces of Potato Skin have 4.4 times more Vitamin B3, 43.1 times more Vitamin B5, 15.9 times more Vitamin B6, 17 times more Vitamin B9 and 11.4 times more Vitamin C than Sweet Pickle relish.
• While 5 oz of Sweet Pickle relish contain more Vitamin A than Raw Potato Skin.
• Both Potato Skin and Sweet Pickle relish provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin A
• 5 ounces of Sweet Pickle relish have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Sweet Pickle relish have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Sweet Pickle relish:

• 5 ounces of Potato Skin have 10 times more Calcium, 5 times more Copper, 3.7 times more Iron, 4.6 times more Magnesium, 40.1 times more Manganese, 2.7 times more Phosphorus, 16.5 times more Potassium, 2.5 times more Zinc and 1.3 times more Water than Sweet Pickle relish.
• While 5 oz of Sweet Pickle relish contain 81.1 times more Sodium than Raw Potato Skin.
• 5 ounces of Sweet Pickle relish lack sufficient amounts of Calcium, Magnesium, Manganese, Potassium and Zinc
• Both Raw Potato Skin as well as Sweet Pickle relish lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 2.3 times more Fiber and 6.9 times more Protein than Sweet Pickle relish.
• While 5 oz of Sweet Pickle relish contain 2.2 times more Energy, 6.3 times more Omega 3 and 2.8 times more Carbohydrate than Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3
• 5 ounces of Sweet Pickle relish provide inadequate amounts of Protein
• Both Raw Potato Skin as well as Sweet Pickle relish provide inadequate amounts of Omega 6 in five ounces.