Comparing Nutrients in 5 ounces Potato Skin VS Unenriched Bleached 13% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Unenriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Potato Skin	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	5.55% 0.94g	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	78.7% 102g	130g per day for Men 19-50 years
Sugars	NA	2.15% 1.56g	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	0.059% 0.043g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	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	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	4.9% 0.064mg	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	11% 44μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	29.5% 0.27mg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	38.5% 0.88mg	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	5.34% 181mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	67.5% 37μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Unenriched Bleached 13% Protein White (industrial) Wheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Unenriched Bleached 13% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

• 5 ounces of Potato Skin have 5.3 times more Vitamin B6 and more Vitamin C than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 5 oz of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain 9.2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Unenriched Bleached 13% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

• 5 ounces of Potato Skin have 1.3 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 3.2 times more Potassium and 6.5 times more Water than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 5 oz of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain 1.5 times more Magnesium, 3.1 times more Phosphorus, 87.3 times more Selenium and 4.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain similar levels of Manganese per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain 6.2 times more Energy, 20.8 times more Omega 6, 5.8 times more Carbohydrate and 5.1 times more Protein than Raw Potato Skin.
• Both Potato Skin and Unenriched Bleached 13% Protein White (industrial) Wheat Flour offer comparable quantities of Fiber per five ounces.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in five ounces.