Comparing Nutrients in 7 ounces Potato Skin VS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Potato Skin	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	3.97% 115kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.17% 0.38g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	7.77% 1.32g	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	110% 143g	130g per day for Men 19-50 years
Sugars	NA	3% 2.2g	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	0.082% 0.06g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	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	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Enriched Bleached 13% Protein White (industrial) Wheat Flour	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	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	6.87% 0.089mg	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	84.3% 337μg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	41.2% 0.37mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	54% 1.24mg	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	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	95% 52μg	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	29% 3.18mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.69% 25.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Enriched Bleached 13% Protein White (industrial) Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Enriched Bleached 13% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 7 ounces of Potato Skin have 5.3 times more Vitamin B6 and more Vitamin C than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 7 oz of Enriched Bleached 13% Protein White (industrial) Wheat Flour contain 35 times more Vitamin B1, 11.7 times more Vitamin B2, 5.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 10 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 7 ounces of Potato Skin have 1.3 times more Calcium, 2.3 times more Copper, 3.2 times more Potassium and 6.5 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 7 oz of Enriched Bleached 13% Protein White (industrial) Wheat Flour contain 1.6 times more Iron, 1.5 times more Magnesium, 3.1 times more Phosphorus, 87.3 times more Selenium and 4.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Enriched Bleached 13% Protein White (industrial) Wheat Flour contain similar levels of Manganese per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Enriched Bleached 13% Protein White (industrial) Wheat Flour contain 6.2 times more Energy, 20.8 times more Omega 6, 5.8 times more Carbohydrate and 5.1 times more Protein than Raw Potato Skin.
• Both Potato Skin and Enriched Bleached 13% Protein White (industrial) Wheat Flour offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in seven ounces.