Comparing Nutrients in 7 ounces Potato Skin VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Elderberries	3%	6%	91%

Macro Nutrients

	Potato Skin	Elderberries	Recommended Dietary Allowance
Energy	3.97% 115kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.9% 0.32g	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	28% 36.5g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	36.6% 14g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Elderberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	35% 0.46mg	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	2.98% 12μg	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	79.4% 71.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Elderberries	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	13.5% 0.12mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	NA	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.3% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Elderberries per 7 oz

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

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

• 7 ounces of Potato Skin have 2.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.8 times more Vitamin B9 than Elderberries.
• While 7 oz of Raw Elderberries contain more Vitamin A, 3.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 3.2 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Elderberries provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 7 ounces of Elderberries have insufficient amounts of Vitamin B9
• Both Raw Potato Skin as well as Raw Elderberries have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Elderberries:

• 7 ounces of Potato Skin have 6.9 times more Copper, 2 times more Iron, 4.6 times more Magnesium, 1.5 times more Potassium and 3.2 times more Zinc than Elderberries.
• While 7 oz of Raw Elderberries contain 1.3 times more Calcium than Raw Potato Skin.
• Both Potato Skin and Elderberries contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Potato Skin as well as Raw Elderberries 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 Protein than Elderberries.
• While 7 oz of Raw Elderberries contain 1.3 times more Energy, 8.5 times more Omega 3, 1.5 times more Carbohydrate and 2.8 times more Fiber than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Elderberries provide inadequate amounts of Protein
• Both Raw Potato Skin as well as Raw Elderberries provide inadequate amounts of Omega 6 in seven ounces.