Comparing Nutrients in 7 ounces Potato Skin VS Wheat Sprouts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Wheat Sprouts	14%	5%	81%

Macro Nutrients

	Potato Skin	Wheat Sprouts	Recommended Dietary Allowance
Energy	3.97% 115kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.6% 2.52g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	6.2% 1.05g	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	65% 84.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Wheat Sprouts	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	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	38.3% 6.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	40.5% 0.53mg	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	5.73% 5.16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Wheat Sprouts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	57.5% 0.52mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	160% 3.7mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	153% 84.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	4.47% 165g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Wheat Sprouts per 7 oz

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

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

• 7 ounces of Potato Skin have 4.4 times more Vitamin C than Wheat Sprouts.
• While 7 oz of Sprouted Wheat contain 10.7 times more Vitamin B1, 4.1 times more Vitamin B2, 3 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.2 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Wheat Sprouts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Sprouted Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Wheat Sprouts:

• 7 ounces of Potato Skin have 1.6 times more Copper, 1.5 times more Iron, 2.4 times more Potassium and 1.7 times more Water than Wheat Sprouts.
• While 7 oz of Sprouted Wheat contain 3.6 times more Magnesium, 3.1 times more Manganese, 5.3 times more Phosphorus, 141.7 times more Selenium and 4.7 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Wheat Sprouts contain similar levels of Calcium 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 2.3 times more Fiber than Wheat Sprouts.
• While 7 oz of Sprouted Wheat contain 3.4 times more Energy, 16.6 times more Omega 6, 3.4 times more Carbohydrate and 2.9 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Sprouted Wheat provide inadequate amounts of Omega 3 in seven ounces.