Comparing Nutrients in 7 ounces Potato Skin VS Hard Red Spring Wheat

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Potato Skin	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	3.97% 115kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	8.5% 1.44g	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	104% 135g	130g per day for Men 19-50 years
Sugars	NA	1.12% 0.81g	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	63.7% 24.2g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Hard Red Spring Wheat	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	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	51.3% 0.67mg	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	21.3% 85.3μg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	90% 0.81mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	350% 8.05mg	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	94% 659mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	255% 140μg	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	50% 5.5mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.68% 25.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Hard Red Spring Wheat per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Hard Red Spring Wheat:

• 7 ounces of Potato Skin have more Vitamin C than Hard Red Spring Wheat.
• While 7 oz of Hard Red Spring Wheat contain 24 times more Vitamin B1, 2.9 times more Vitamin B2, 5.5 times more Vitamin B3, 3.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Hard Red Spring Wheat have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Hard Red Spring Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Hard Red Spring Wheat:

• 7 ounces of Potato Skin have 1.2 times more Potassium and 6.5 times more Water than Hard Red Spring Wheat.
• While 7 oz of Hard Red Spring Wheat contain 5.4 times more Magnesium, 6.7 times more Manganese, 8.7 times more Phosphorus, 235.7 times more Selenium and 7.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Hard Red Spring Wheat contain similar levels of Calcium, Copper and Iron per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Hard Red Spring Wheat contain 5.7 times more Energy, 3.6 times more Omega 3, 22.7 times more Omega 6, 5.5 times more Carbohydrate, 4.9 times more Fiber and 6 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6