Comparing Nutrients in 5 ounces Medium Rye flour VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Potato Skin	17%	1%	82%

Macro Nutrients

	Medium Rye flour	Potato Skin	Recommended Dietary Allowance
Energy	17% 495kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.15g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.2% 107g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	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	0.23% 0.17g	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	% 0.085g	NA	g per day for Men 19-50 years
Sucrose	% 1.28g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	26% 0.34mg	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	12% 48μg	6.02% 24μg	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	0% 0mg	18% 16mg	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	13.5% 2.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Potato Skin	Recommended Dietary Allowance
Calcium	3.4% 34mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	66.6% 0.6mg	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	45% 3.6mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	149% 3.4mg	37% 0.85mg	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	45.6% 319mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Medium Rye flour VS Potato Skin per 5 oz

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

Lets compare vitamin content per 5 ounces of Medium Rye flour vs Potato Skin:

• 5 ounces of Medium Rye flour have 13.7 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5 and 2 times more Vitamin B9 than Potato Skin.
• While 5 oz of Raw Potato Skin contain more Vitamin C than Medium Rye flour.
• Both Medium Rye flour and Potato Skin provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Medium Rye flour have insufficient amounts of Vitamin C
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Medium Rye flour as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Medium Rye flour vs Potato Skin:

• 5 ounces of Medium Rye flour have 2.7 times more Magnesium, 4 times more Manganese, 5.9 times more Phosphorus, 48 times more Selenium and 6.2 times more Zinc than Potato Skin.
• While 5 oz of Raw Potato Skin contain 1.3 times more Copper, 1.3 times more Iron and 7.6 times more Water than Medium Rye flour.
• Both Medium Rye flour and Potato Skin contain similar levels of Calcium and Potassium per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Medium Rye flour have 6 times more Energy, 9.8 times more Omega 3, 18.7 times more Omega 6, 6.1 times more Carbohydrate, 4.7 times more Fiber and 4.2 times more Protein than Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6