Comparing Nutrients in 7 ounces Potato Skin VS Nectarines

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Nectarines	9%	6%	85%

Macro Nutrients

	Potato Skin	Nectarines	Recommended Dietary Allowance
Energy	3.97% 115kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.3% 0.22g	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	16% 21g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.7g	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	3.75% 2.7g	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	% 3.1g	g per day for Men 19-50 years
Sucrose	NA	% 9.66g	g per day for Men 19-50 years
Fiber	13% 4.96g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	3.76% 2.1g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Nectarines	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	3.8% 0.05mg	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	2.5% 9.92μg	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	12% 10.7mg	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	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Nectarines	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	19% 0.17mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	4.66% 0.11mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	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	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Nectarines per 7 oz

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

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

• 7 ounces of Potato Skin have 1.4 times more Vitamin B2, 1.6 times more Vitamin B5, 9.6 times more Vitamin B6, 3.4 times more Vitamin B9 and 2.1 times more Vitamin C than Nectarines.
• While 7 oz of Raw Nectarines contain 1.6 times more Vitamin B1 than Raw Potato Skin.
• Both Potato Skin and Nectarines provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Nectarines have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Potato Skin as well as Raw Nectarines have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Nectarines:

• 7 ounces of Potato Skin have 5 times more Calcium, 4.9 times more Copper, 11.6 times more Iron, 2.6 times more Magnesium, 11.1 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Potassium and 2.1 times more Zinc than Nectarines.
• Both Potato Skin and Nectarines contain similar levels of Water per seven ounces.
• 7 ounces of Nectarines lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Raw Nectarines lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.3 times more Energy, 1.5 times more Fiber and 2.4 times more Protein than Nectarines.
• Both Potato Skin and Nectarines offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Nectarines provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Raw Nectarines provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.