Comparing Nutrients in 7 ounces Potato Skin VS Mamey Sapote

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Mamey Sapote	4%	3%	93%

Macro Nutrients

	Potato Skin	Mamey Sapote	Recommended Dietary Allowance
Energy	3.97% 115kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.13% 0.022g	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	49% 63.7g	130g per day for Men 19-50 years
Sugars	NA	55% 40g	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	21% 15.2g	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	% 16g	g per day for Men 19-50 years
Sucrose	NA	% 8.1g	g per day for Men 19-50 years
Fiber	13% 4.96g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Mamey Sapote	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	17.8% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	110% 1.43mg	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	3.47% 14μg	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	50.7% 45.6mg	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	28% 4.2mg	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	Mamey Sapote	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	47% 0.42mg	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	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	17.6% 0.4mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	26.5% 901mg	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	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.47% 165g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Mamey Sapote per 7 oz

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

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

• 7 ounces of Potato Skin have 2.4 times more Vitamin B9 than Mamey Sapote.
• While 7 oz of Raw Mamey Sapote contain 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 3 times more Vitamin B6 and 2 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Mamey Sapote have insufficient amounts of Vitamin B9
• Both Raw Potato Skin as well as Raw Mamey Sapote have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Mamey Sapote:

• 7 ounces of Potato Skin have 1.7 times more Calcium, 2 times more Copper, 4.2 times more Iron, 2.1 times more Magnesium, 3 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Zinc and 1.3 times more Water than Mamey Sapote.
• Both Potato Skin and Mamey Sapote contain similar levels of Potassium per seven ounces.
• 7 ounces of Mamey Sapote lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.8 times more Protein than Mamey Sapote.
• While 7 oz of Raw Mamey Sapote contain 2.1 times more Energy, 8.2 times more Omega 3, 2.6 times more Carbohydrate and 2.2 times more Fiber than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Raw Mamey Sapote provide inadequate amounts of Omega 6 in seven ounces.