Comparing Nutrients in 7 ounces Potato Skin VS Pie, apple, commercially prepared, unenriched flour

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%

Macro Nutrients

	Potato Skin	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Energy	3.97% 115kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	23.5% 7.54g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	24% 4.1g	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	52% 67.5g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	24% 0.31mg	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	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	5.8% 0.075mg	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% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	10% 0.091mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	15.7% 0.36mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	35% 528mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.47% 165g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Pie, apple, commercially prepared, unenriched flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Pie, apple, commercially prepared, unenriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Pie, apple, commercially prepared, unenriched flour:

• 7 ounces of Potato Skin have 2.5 times more Vitamin B5, 6.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 3.6 times more Vitamin C than Pie, apple, commercially prepared, unenriched flour.
• While 7 oz of Pie, apple, commercially prepared, unenriched flour contain more Vitamin A, 6.4 times more Vitamin B1 and 4.2 times more Vitamin B2 than Raw Potato Skin.
• Both Potato Skin and Pie, apple, commercially prepared, unenriched flour provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 7 ounces of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9
• Both Raw Potato Skin as well as Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Pie, apple, commercially prepared, unenriched flour:

• 7 ounces of Potato Skin have 2.7 times more Calcium, 9.2 times more Copper, 2.7 times more Iron, 3.3 times more Magnesium, 3.3 times more Manganese, 1.6 times more Phosphorus, 6.4 times more Potassium, 2.2 times more Zinc and 1.6 times more Water than Pie, apple, commercially prepared, unenriched flour.
• While 7 oz of Pie, apple, commercially prepared, unenriched flour contain 26.6 times more Sodium than Raw Potato Skin.
• 7 ounces of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.6 times more Fiber and 1.4 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• While 7 oz of Pie, apple, commercially prepared, unenriched flour contain 4.1 times more Energy, 110 times more Fat, 146 times more Saturated Fat, 12.3 times more Omega 3, 64.6 times more Omega 6 and 2.7 times more Carbohydrate than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6