Comparing Nutrients in 7 ounces Potato Skin VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Potato Skin	Boiled Spinach	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.2% 0.034g	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	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	NA	1.18% 0.85g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	116% 1040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	37% 0.48mg	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	72.4% 290μg	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	21.6% 19.4mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	816% 980μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Spinach	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.88% 75μg	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	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	80.7% 1.86mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Spinach per 7 oz

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

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

• 7 ounces of Potato Skin have 2.1 times more Vitamin B3 and 2.1 times more Vitamin B5 than Boiled Spinach.
• While 7 oz of Boiled and Drained Spinach contain more Vitamin A, 4.5 times more Vitamin B1, 6.2 times more Vitamin B2 and 8.6 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Boiled Spinach provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Boiled Spinach:

• 7 ounces of Potato Skin have 2.4 times more Copper than Boiled Spinach.
• While 7 oz of Boiled and Drained Spinach contain 4.5 times more Calcium, 3.8 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 5 times more Selenium, 7 times more Sodium and 2.2 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled Spinach contain similar levels of Iron, Potassium and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 2.5 times more Energy and 3.3 times more Carbohydrate than Boiled Spinach.
• While 7 oz of Boiled and Drained Spinach contain 9.2 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Boiled Spinach offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Boiled Spinach provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled and Drained Spinach provide inadequate amounts of Omega 6 in seven ounces.