Comparing Nutrients in 5 ounces Potato Skin VS Tortillas, ready-to-bake or -fry, corn, without added salt

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	Potato Skin	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	11% 315kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	9.07% 1.54g	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	51% 66g	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	19.4% 7.37g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	14.4% 8.08g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	24% 0.31mg	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	40.4% 162μg	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	0% 0mg	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	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	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	24.3% 0.22mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	24.8% 0.57mg	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	63.6% 445mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	3.2% 118g	1.7% 62.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Tortillas, ready-to-bake or -fry, corn, without added salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Tortillas, ready-to-bake or -fry, corn, without added salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 5 ounces of Potato Skin have 1.6 times more Vitamin B5 and more Vitamin C than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 5 oz of Tortillas, ready-to-bake or -fry, corn, without added salt contain 5.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3 and 6.7 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Tortillas, ready-to-bake or -fry, corn, without added salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces of Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 5 ounces of Potato Skin have 2.7 times more Copper, 2.3 times more Iron, 1.5 times more Manganese, 2.7 times more Potassium and 1.9 times more Water than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 5 oz of Tortillas, ready-to-bake or -fry, corn, without added salt contain 5.8 times more Calcium, 2.8 times more Magnesium, 8.3 times more Phosphorus and 2.7 times more Zinc than Raw Potato Skin.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Tortillas, ready-to-bake or -fry, corn, without added salt contain 3.8 times more Energy, 25 times more Fat, 3.4 times more Omega 3, 34 times more Omega 6, 3.7 times more Carbohydrate, 2.1 times more Fiber and 2.2 times more Protein than Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6