Comparing Nutrients in 7 ounces Potato Skin VS Cooked Malabar Spinach

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Potato Skin	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	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	4.14% 5.38g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	9.76% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	13% 0.17mg	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	56.6% 226μg	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	13% 11.7mg	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	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	24.5% 0.22mg	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	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	22% 0.51mg	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Malabar Spinach per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Cooked Malabar Spinach:

• 7 ounces of Potato Skin have 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.9 times more Vitamin C than Cooked Malabar Spinach.
• While 7 oz of Cooked Malabar Spinach contain more Vitamin A, 5 times more Vitamin B1, 3.4 times more Vitamin B2 and 6.7 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Cooked Malabar Spinach:

• 7 ounces of Potato Skin have 3.8 times more Copper, 2.2 times more Iron, 2.4 times more Manganese and 1.6 times more Potassium than Cooked Malabar Spinach.
• While 7 oz of Cooked Malabar Spinach contain 4.1 times more Calcium, 2.1 times more Magnesium and 5.5 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Cooked Malabar Spinach contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• Both Raw Potato Skin as well as Cooked Malabar Spinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 2.5 times more Energy and 4.6 times more Carbohydrate than Cooked Malabar Spinach.
• Both Potato Skin and Cooked Malabar Spinach offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Cooked Malabar Spinach provide inadequate amounts of Energy