Comparing Nutrients in 7 ounces Potato Skin VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cucumber	14%	5%	81%

Macro Nutrients

	Potato Skin	Cucumber	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.33% 0.056g	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	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	NA	4.57% 3.3g	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	2.4% 1.73g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	13% 4.96g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.36% 1.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	3.47% 14μg	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	6.17% 5.56mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cucumber	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	9.04% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.064% 2.58μg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	6.8% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	16.4% 7.4μg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	8.58% 292mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.47% 165g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cucumber per 7 oz

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

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

• 7 ounces of Potato Skin have 10.5 times more Vitamin B3, 6 times more Vitamin B6, 2.4 times more Vitamin B9 and 4.1 times more Vitamin C than Cucumber.
• While 7 oz of Raw Whole Cucumber contain 1.3 times more Vitamin B1 than Raw Potato Skin.
• Both Potato Skin and Cucumber provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Cucumber have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Potato Skin as well as Raw Whole Cucumber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Cucumber:

• 7 ounces of Potato Skin have 1.9 times more Calcium, 10.3 times more Copper, 11.6 times more Iron, 1.8 times more Magnesium, 7.6 times more Manganese, 1.6 times more Phosphorus, 2.8 times more Potassium and 1.8 times more Zinc than Cucumber.
• Both Potato Skin and Cucumber contain similar levels of Water per seven ounces.
• 7 ounces of Cucumber lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Raw Whole Cucumber lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 3.9 times more Energy, 3.4 times more Carbohydrate, 5 times more Fiber and 4 times more Protein than Cucumber.
• 7 ounces of Cucumber provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Potato Skin as well as Raw Whole Cucumber provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.