Comparing Nutrients in 7 ounces Potato Skin VS Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Grapefruit	7%	3%	90%

Macro Nutrients

	Potato Skin	Grapefruit	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.087% 0.028g	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	0.22% 0.038g	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	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Grapefruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	6.4% 0.083mg	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	4.96% 20μg	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	76% 68.3mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Grapefruit	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	10.4% 0.093mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	1.04% 0.024mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	8.1% 276mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Grapefruit per 7 oz

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

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

• 7 ounces of Potato Skin have 1.9 times more Vitamin B2, 4.1 times more Vitamin B3, 5.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Grapefruit.
• While 7 oz of Raw Grapefruit contain more Vitamin A, 1.7 times more Vitamin B1 and 3 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Grapefruit provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 7 ounces of Grapefruit have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Potato Skin as well as Raw Grapefruit have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Grapefruit:

• 7 ounces of Potato Skin have 2.5 times more Calcium, 9 times more Copper, 36 times more Iron, 2.9 times more Magnesium, 50.2 times more Manganese, 4.8 times more Phosphorus, 3 times more Potassium and 5 times more Zinc than Grapefruit.
• Both Potato Skin and Grapefruit contain similar levels of Water per seven ounces.
• 7 ounces of Grapefruit lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Potato Skin as well as Raw Grapefruit lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.8 times more Energy, 1.5 times more Carbohydrate, 2.3 times more Fiber and 4.1 times more Protein than Grapefruit.
• 7 ounces of Grapefruit provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Raw Grapefruit provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.