Comparing Nutrients in 7 ounces Olive Oil VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Olive Oil	0%	100%	0%
Potato Skin	17%	1%	82%

Macro Nutrients

	Olive Oil	Potato Skin	Recommended Dietary Allowance
Energy	60.5% 1754kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	85.6% 27.4g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	114% 19.4g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	19% 24.7g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	13% 4.96g	38g per day for Men 19-50 years
Protein	0% 0g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Olive Oil	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	0% 0mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	36.5% 0.47mg	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	0% 0μg	8.43% 33.7μg	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	25% 22.6mg	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	190% 28.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 119μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Olive Oil	Potato Skin	Recommended Dietary Allowance
Calcium	0.2% 2mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	93% 0.84mg	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	14% 1.1mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	52% 1.2mg	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	0% 0mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	0.058% 2mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0% 0g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Olive Oil VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Olive Oil versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Olive Oil vs Potato Skin:

• 7 oz of Raw Potato Skin contain more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Salad or Cooking Olive Oil.
• 7 ounces of Olive Oil have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Salad or Cooking Olive Oil as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Olive Oil vs Potato Skin:

• 7 oz of Raw Potato Skin contain 30 times more Calcium, more Copper, 5.8 times more Iron, more Magnesium, more Manganese, more Phosphorus, 413 times more Potassium, more Zinc and more Water than Salad or Cooking Olive Oil.
• 7 ounces of Olive Oil lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Salad or Cooking Olive Oil as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Olive Oil have 15.2 times more Energy, 1000 times more Fat, 531.1 times more Saturated Fat, 76.1 times more Omega 3 and 305.1 times more Omega 6 than Potato Skin.
• While 7 oz of Raw Potato Skin contain more Carbohydrate, more Fiber and more Protein than Salad or Cooking Olive Oil.
• 7 ounces of Olive Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6