Comparing Nutrients in 7 ounces Potato Skin VS Tangerines

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Tangerines	5%	5%	90%

Macro Nutrients

	Potato Skin	Tangerines	Recommended Dietary Allowance
Energy	3.97% 115kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.56% 0.095g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	6.57% 4.76g	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	% 4.23g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	13% 4.96g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	2.87% 1.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Tangerines	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	12% 0.15mg	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	7.94% 31.8μg	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	59% 53mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Tangerines	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	9.26% 0.083mg	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	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	3.36% 0.077mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.57% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Tangerines per 7 oz

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

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

• 7 ounces of Potato Skin have 2.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.1 times more Vitamin B6 than Tangerines.
• While 7 oz of Raw Tangerines contain more Vitamin A, 2.8 times more Vitamin B1 and 2.3 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Tangerines provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Raw Tangerines have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Tangerines:

• 7 ounces of Potato Skin have 10.1 times more Copper, 21.6 times more Iron, 1.9 times more Magnesium, 15.4 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium and 5 times more Zinc than Tangerines.
• Both Potato Skin and Tangerines contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Tangerines lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Potato Skin as well as Raw Tangerines lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.4 times more Fiber and 3.2 times more Protein than Tangerines.
• Both Potato Skin and Tangerines offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Tangerines provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Raw Tangerines provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.