Comparing Nutrients in 100 grams Boiled Potato Skin VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Rice Flour	7%	4%	89%

Macro Nutrients

	Boiled Potato Skin	Rice Flour	Recommended Dietary Allowance
Energy	2.7% 78kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.46% 1.42g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.2% 17.2g	61.6% 80g	130g per day for Men 19-50 years
Sugars	NA	0.17% 0.12g	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	8.7% 3.3g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Rice Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.67% 0.032mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.77% 0.036mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	33.5% 0.44mg	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	2.5% 10μg	1% 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	5.78% 5.2mg	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	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Rice Flour	Recommended Dietary Allowance
Calcium	4.5% 45mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	14.4% 0.13mg	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	76% 6.07mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.7% 54mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	2.1% 77.8g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Skin VS Rice Flour per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Potato Skin vs Rice Flour:

• 100 grams of Boiled Potato Skin have 1.7 times more Vitamin B2, 2.5 times more Vitamin B9 and more Vitamin C than Rice Flour.
• While 100 g of Unenriched White Rice Flour contain 4.3 times more Vitamin B1, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled Potato Skin no Salt.
• 100 grams of Rice Flour have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Boiled Potato Skin no Salt as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Potato Skin vs Rice Flour:

• 100 grams of Boiled Potato Skin have 4.5 times more Calcium, 6.8 times more Copper, 17.3 times more Iron, 5.4 times more Potassium and 6.5 times more Water than Rice Flour.
• While 100 g of Unenriched White Rice Flour contain 1.8 times more Phosphorus, 50.3 times more Selenium and 1.8 times more Zinc than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Rice Flour contain similar levels of Magnesium and Manganese per 100 grams.
• 100 grams of Boiled Potato Skin lack sufficient amounts of Selenium
• 100 grams of Rice Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Potato Skin have 1.4 times more Fiber than Rice Flour.
• While 100 g of Unenriched White Rice Flour contain 4.7 times more Energy, 6.7 times more Omega 3, 4.7 times more Carbohydrate and 2.1 times more Protein than Boiled Potato Skin no Salt.
• 100 grams of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Boiled Potato Skin no Salt as well as Unenriched White Rice Flour provide inadequate amounts of Omega 6 in 100 grams.