Comparing Nutrients in 7 ounces Potato Skin VS Hard white Wheat

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Hard white Wheat	12%	4%	84%

Macro Nutrients

	Potato Skin	Hard white Wheat	Recommended Dietary Allowance
Energy	3.97% 115kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	8.35% 1.4g	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	116% 151g	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	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Hard white 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	56% 0.73mg	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	19% 75.4μg	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 white Wheat	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	80% 0.72mg	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	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	330% 7.6mg	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	101% 704mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	25.2% 857mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Hard white Wheat per 7 oz

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

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

• 7 ounces of Potato Skin have more Vitamin C than Hard white Wheat.
• While 7 oz of Hard white Wheat contain 18.4 times more Vitamin B1, 2.8 times more Vitamin B2, 4.2 times more Vitamin B3, 3.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Hard white Wheat have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Hard white 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 white Wheat:

• 7 ounces of Potato Skin have 8.7 times more Water than Hard white Wheat.
• While 7 oz of Hard white Wheat contain 1.4 times more Iron, 4 times more Magnesium, 6.3 times more Manganese, 9.3 times more Phosphorus and 9.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Hard white Wheat contain similar levels of Calcium, Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Hard white Wheat contain 5.9 times more Energy, 3.5 times more Omega 3, 22.3 times more Omega 6, 6.1 times more Carbohydrate, 4.9 times more Fiber and 4.4 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6