Comparing Nutrients in 7 ounces Radicchio VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Radicchio	22%	9%	69%
Potato Skin	17%	1%	82%

Macro Nutrients

	Radicchio	Potato Skin	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.84% 8.9g	19% 24.7g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	4.7% 1.8g	13% 4.96g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Radicchio	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	36.5% 0.47mg	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	29.8% 119μg	8.43% 33.7μg	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	17.6% 16mg	25% 22.6mg	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	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Potato Skin	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	93% 0.84mg	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	14% 1.13mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	52% 1.2mg	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	11.3% 79.4mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5% 185g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Radicchio VS Potato Skin per 7 oz

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

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

• 7 ounces of Radicchio have 3.5 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Vitamin B2, 4.1 times more Vitamin B3, 4.2 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Radicchio.
• Both Radicchio and Potato Skin provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Radicchio have insufficient amounts of Vitamin B3
• Both Raw Radicchio as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Radicchio vs Potato Skin:

• 7 ounces of Radicchio have 1.8 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.6 times more Calcium, 5.7 times more Iron, 1.8 times more Magnesium, 4.4 times more Manganese and 1.4 times more Potassium than Raw Radicchio.
• Both Radicchio and Potato Skin contain similar levels of Copper, Phosphorus and Water per seven ounces.
• 7 ounces of Radicchio lack sufficient amounts of Calcium
• Both Raw Radicchio as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 2.5 times more Energy, 2.8 times more Carbohydrate, 2.8 times more Fiber and 1.8 times more Protein than Raw Radicchio.
• 7 ounces of Radicchio provide inadequate amounts of Energy
• Both Raw Radicchio as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.