Comparing Nutrients in 7 ounces Potato Skin VS Okara

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Okara	18%	20%	62%

Macro Nutrients

	Potato Skin	Okara	Recommended Dietary Allowance
Energy	3.97% 115kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.54% 3.43g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	7.77% 1.32g	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	18.7% 24.3g	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	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Okara	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	3.3% 0.04mg	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	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	17.6% 0.23mg	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	13% 51.6μg	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	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	Okara	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	44% 0.4mg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	35% 0.8mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Okara per 7 oz

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

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

• 7 ounces of Potato Skin have 1.9 times more Vitamin B2, 10.3 times more Vitamin B3, 3.4 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin C than Okara.
• While 7 oz of Okara contain 1.5 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Okara have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Potato Skin as well as Okara have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Okara:

• 7 ounces of Potato Skin have 2.1 times more Copper, 2.5 times more Iron, 1.5 times more Manganese and 1.9 times more Potassium than Okara.
• While 7 oz of Okara contain 2.7 times more Calcium, 1.6 times more Phosphorus, 35.3 times more Selenium and 1.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Okara contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Okara contain 1.3 times more Energy, 8.9 times more Omega 3, 20.8 times more Omega 6 and 1.4 times more Protein than Raw Potato Skin.
• Both Potato Skin and Okara offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6