Comparing Nutrients in 100 grams Bananas VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Potato Skin	17%	1%	82%

Macro Nutrients

	Bananas	Potato Skin	Recommended Dietary Allowance
Energy	3.07% 89kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	17% 12.2g	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	6.7% 4.85g	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	% 5g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Bananas	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.68% 0.33mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	4.25% 17μg	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	9.67% 8.7mg	12.7% 11.4mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Potato Skin	Recommended Dietary Allowance
Calcium	0.5% 5mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	8.67% 0.078mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	3.25% 0.26mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	26% 0.6mg	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	3.14% 22mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.02% 75g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Bananas versus 100 g of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Bananas vs Potato Skin:

• 100 grams of Bananas have 1.5 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.5 times more Vitamin B6 than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.6 times more Vitamin B3 and 1.3 times more Vitamin C than Raw Bananas.
• Both Bananas and Potato Skin provide similar amounts of Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Bananas as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Bananas vs Potato Skin:

• 100 g of Raw Potato Skin contain 6 times more Calcium, 5.4 times more Copper, 12.5 times more Iron, 2.2 times more Manganese, 1.7 times more Phosphorus and 2.3 times more Zinc than Raw Bananas.
• Both Bananas and Potato Skin contain similar levels of Magnesium, Potassium and Water per 100 grams.
• 100 grams of Bananas lack sufficient amounts of Calcium and Zinc
• Both Raw Bananas as well as Raw Potato Skin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Bananas have 1.5 times more Energy and 1.8 times more Carbohydrate than Potato Skin.
• While 100 g of Raw Potato Skin contain 2.4 times more Protein than Raw Bananas.
• Both Bananas and Potato Skin offer comparable quantities of Fiber per 100 grams.
• 100 grams of Bananas provide inadequate amounts of Protein
• Both Raw Bananas as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.