Comparing Nutrients in 7 ounces Potato Skin VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Falafel	16%	47%	37%

Macro Nutrients

	Potato Skin	Falafel	Recommended Dietary Allowance
Energy	3.97% 115kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	14.8% 4.73g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	5.78% 0.98g	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	48.6% 63g	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	NA	38g per day for Men 19-50 years
Protein	9.1% 5.1g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Falafel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	19% 0.25mg	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	46% 185μg	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	3.53% 3.18mg	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	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	Falafel	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	57% 0.51mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	59.6% 1.37mg	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	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	4.47% 165g	1.86% 68.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Falafel per 7 oz

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

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

• 7 ounces of Potato Skin have 1.9 times more Vitamin B6 and 7.1 times more Vitamin C than Falafel.
• While 7 oz of Home prepared Falafel contain 7 times more Vitamin B1, 4.4 times more Vitamin B2 and 5.5 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Falafel provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Falafel have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Falafel:

• 7 ounces of Potato Skin have 1.6 times more Copper and 2.4 times more Water than Falafel.
• While 7 oz of Home prepared Falafel contain 1.8 times more Calcium, 3.6 times more Magnesium, 5.1 times more Phosphorus, 1.4 times more Potassium, 29.4 times more Sodium and 4.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Falafel contain similar levels of Iron and Manganese per seven ounces.
• Both Raw Potato Skin as well as Home prepared Falafel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Home prepared Falafel contain 5.7 times more Energy, 178 times more Fat, 91.7 times more Saturated Fat, 11.1 times more Omega 3, 15.5 times more Omega 6, 2.6 times more Carbohydrate and 5.2 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6