Comparing Nutrients in 100 grams Dried Pilinuts VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Potato Skin	17%	1%	82%

Macro Nutrients

	Dried Pilinuts	Potato Skin	Recommended Dietary Allowance
Energy	24.8% 719kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.6g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	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	3.06% 3.98g	9.57% 12.4g	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	NA	6.58% 2.5g	38g per day for Men 19-50 years
Protein	19.3% 11g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	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	76% 0.91mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.15% 0.093mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.24% 0.52mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	18.4% 0.24mg	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	15% 60μg	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	0.67% 0.6mg	12.7% 11.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dried Pilinuts	Potato Skin	Recommended Dietary Allowance
Calcium	14.5% 145mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	47% 0.42mg	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	44% 3.53mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	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	82% 575mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	NA	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.075% 2.77g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pilinuts VS Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Dried Pilinuts 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 Dried Pilinuts vs Potato Skin:

• 100 grams of Dried Pilinuts have 43.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B5 and 3.5 times more Vitamin B9 than Potato Skin.
• While 100 g of Raw Potato Skin contain 2 times more Vitamin B3, 2.1 times more Vitamin B6 and 19 times more Vitamin C than Dried Pilinuts.
• 100 grams of Dried Pilinuts have insufficient amounts of Vitamin C
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• Both Dried Pilinuts as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Pilinuts vs Potato Skin:

• 100 grams of Dried Pilinuts have 4.8 times more Calcium, 2.3 times more Copper, 13.1 times more Magnesium, 3.8 times more Manganese, 15.1 times more Phosphorus, 1.2 times more Potassium and 8.5 times more Zinc than Potato Skin.
• While 100 g of Raw Potato Skin contain 30.1 times more Water than Dried Pilinuts.
• Both Dried Pilinuts and Potato Skin contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Pilinuts have 12.4 times more Energy, 795.5 times more Fat, 1199.4 times more Saturated Fat, 237.7 times more Omega 6 and 4.2 times more Protein than Potato Skin.
• While 100 g of Raw Potato Skin contain 3.1 times more Carbohydrate than Dried Pilinuts.
• 100 grams of Potato Skin provide inadequate amounts of Omega 6