Comparing Nutrients in 7 ounces Potato Skin VS Pigeon Peas

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Pigeon Peas	25%	4%	71%

Macro Nutrients

	Potato Skin	Pigeon Peas	Recommended Dietary Allowance
Energy	3.97% 115kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	9.1% 1.54g	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	96% 125g	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	78.3% 29.8g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pigeon Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	36.8% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	43.2% 0.56mg	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	226% 905μg	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	Pigeon Peas	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	233% 2.1mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	86.5% 363mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	155% 3.55mg	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	104% 728mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	81.2% 2762mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Pigeon Peas per 7 oz

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

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

• 7 ounces of Potato Skin have more Vitamin C than Pigeon Peas .
• While 7 oz of Raw Pigeon Peas contain 30.6 times more Vitamin B1, 4.9 times more Vitamin B2, 2.9 times more Vitamin B3, 4.2 times more Vitamin B5 and 26.8 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Pigeon Peas provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Pigeon Peas have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Raw Pigeon Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Potato Skin have 7.9 times more Water than Pigeon Peas .
• While 7 oz of Raw Pigeon Peas contain 4.3 times more Calcium, 2.5 times more Copper, 1.6 times more Iron, 8 times more Magnesium, 3 times more Manganese, 9.7 times more Phosphorus, 3.4 times more Potassium, 27.3 times more Selenium and 7.9 times more Zinc than Raw Potato Skin.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Pigeon Peas contain 5.9 times more Energy, 3.5 times more Omega 3, 24.3 times more Omega 6, 5 times more Carbohydrate, 6 times more Fiber and 8.4 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6