Comparing Nutrients in 7 ounces Potato Skin VS Boiled Pigeon Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Pigeon Peas with Salt	22%	3%	75%

Macro Nutrients

	Potato Skin	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Energy	3.97% 115kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.3% 0.39g	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	35.5% 46g	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	35% 13.3g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Pigeon Peas with Salt	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	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	12.7% 0.63mg	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	55% 220μg	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	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	59.3% 0.53mg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	43.2% 0.99mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.47% 165g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Pigeon Peas with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Boiled Pigeon Peas with Salt:

• 7 ounces of Potato Skin have 1.3 times more Vitamin B3, 4.8 times more Vitamin B6 and more Vitamin C than Boiled Pigeon Peas with Salt.
• While 7 oz of Boiled Pigeon Peas with Salt contain 7 times more Vitamin B1, 1.6 times more Vitamin B2 and 6.5 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Boiled Pigeon Peas with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Pigeon Peas with Salt have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Boiled Pigeon Peas with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Boiled Pigeon Peas with Salt:

• 7 ounces of Potato Skin have 1.6 times more Copper, 2.9 times more Iron, 1.2 times more Manganese and 1.2 times more Water than Boiled Pigeon Peas with Salt.
• While 7 oz of Boiled Pigeon Peas with Salt contain 1.4 times more Calcium, 2 times more Magnesium, 3.1 times more Phosphorus, 9.7 times more Selenium, 24.1 times more Sodium and 2.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled Pigeon Peas with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Pigeon Peas with Salt contain 2.1 times more Energy, 1.9 times more Carbohydrate, 2.7 times more Fiber and 2.6 times more Protein than Raw Potato Skin.
• Both Raw Potato Skin as well as Boiled Pigeon Peas with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.