Comparing Nutrients in 7 ounces Potato Skin VS Long Rice Chinese Noodles

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Long Rice Chinese Noodles	0%	0%	100%

Macro Nutrients

	Potato Skin	Long Rice Chinese Noodles	Recommended Dietary Allowance
Energy	3.97% 115kcal	24% 697kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.2% 0.034g	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	131% 171g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	0.57% 0.32g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Long Rice Chinese Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	7.63% 0.099mg	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	0.99% 3.97μg	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	0% 0mg	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	Long Rice Chinese Noodles	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	18% 0.16mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	8.63% 0.2mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	28.5% 15.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.72% 26.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Long Rice Chinese Noodles per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Long Rice Chinese Noodles:

• 7 ounces of Potato Skin have more Vitamin B2, 5.2 times more Vitamin B3, 3 times more Vitamin B5, 4.8 times more Vitamin B6, 8.5 times more Vitamin B9 and more Vitamin C than Long Rice Chinese Noodles.
• While 7 oz of Long Rice Chinese Noodles, dehydrated contain 7.1 times more Vitamin B1 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Long Rice Chinese Noodles have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Long Rice Chinese Noodles, dehydrated have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Long Rice Chinese Noodles:

• 7 ounces of Potato Skin have 5.2 times more Copper, 1.5 times more Iron, 7.7 times more Magnesium, 6 times more Manganese, 41.3 times more Potassium and 6.2 times more Water than Long Rice Chinese Noodles.
• While 7 oz of Long Rice Chinese Noodles, dehydrated contain 26.3 times more Selenium than Raw Potato Skin.
• Both Potato Skin and Long Rice Chinese Noodles contain similar levels of Calcium, Phosphorus and Zinc per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Long Rice Chinese Noodles lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 5 times more Fiber and 16.1 times more Protein than Long Rice Chinese Noodles.
• While 7 oz of Long Rice Chinese Noodles, dehydrated contain 6.1 times more Energy and 6.9 times more Carbohydrate than Raw Potato Skin.
• 7 ounces of Long Rice Chinese Noodles provide inadequate amounts of Fiber and Protein
• Both Raw Potato Skin as well as Long Rice Chinese Noodles, dehydrated provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.