Comparing Nutrients in 7 ounces Potato Skin VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Corn Bran	9%	2%	89%

Macro Nutrients

	Potato Skin	Corn Bran	Recommended Dietary Allowance
Energy	3.97% 115kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	131% 170g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	13% 4.96g	413% 157g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	34% 5.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	23.2% 0.3mg	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	8.43% 33.7μg	2% 7.94μg	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	25% 22.6mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Corn Bran	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	54.7% 0.49mg	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	80.4% 6.43mg	69.2% 5.54mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	12% 0.28mg	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	10.8% 75.4mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	59.5% 32.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.25% 9.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Corn Bran per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Corn Bran:

• 7 ounces of Potato Skin have 1.6 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Corn Bran.
• While 7 oz of Crude Corn Bran contain 2.6 times more Vitamin B2, 2.6 times more Vitamin B3 and 2.1 times more Vitamin B5 than Raw Potato Skin.
• 7 ounces of Corn Bran have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Corn Bran:

• 7 ounces of Potato Skin have 1.7 times more Copper, 4.3 times more Manganese, 9.4 times more Potassium and 17.7 times more Water than Corn Bran.
• While 7 oz of Crude Corn Bran contain 1.4 times more Calcium, 2.8 times more Magnesium, 1.9 times more Phosphorus, 55 times more Selenium and 4.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Corn Bran contain similar levels of Iron per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crude Corn Bran contain 3.9 times more Energy, 12.8 times more Omega 6, 6.9 times more Carbohydrate, 31.6 times more Fiber and 3.3 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Crude Corn Bran provide inadequate amounts of Omega 3 in seven ounces.