Comparing Nutrients in 100 grams Dry Mashed Potato Granules VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Potato Skin	17%	1%	82%

Macro Nutrients

	Dry Mashed Potato Granules	Potato Skin	Recommended Dietary Allowance
Energy	13% 372kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	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	65.8% 85.5g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	4.8% 3.47g	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	1.4% 1g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 1.02g	NA	g per day for Men 19-50 years
Fiber	18.7% 7.1g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.2% 0.86mg	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	10% 40μg	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	41% 37mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Potato Skin	Recommended Dietary Allowance
Calcium	4.1% 41mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	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	13.6% 1.1mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	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	35% 245mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	49.3% 27μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	4.47% 67mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	8.27% 0.91mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Dry Mashed Potato Granules 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 Dry Mashed Potato Granules vs Potato Skin:

• 100 grams of Dry Mashed Potato Granules have 21.6 times more Vitamin B1, 6.7 times more Vitamin B2, 4.6 times more Vitamin B3, 3.6 times more Vitamin B6, 2.4 times more Vitamin B9 and 3.2 times more Vitamin C than Potato Skin.
• Both Dry Mashed Potato Granules and Potato Skin provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• Both Granules of Dehydrated Mashed Potatoes 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 Dry Mashed Potato Granules vs Potato Skin:

• 100 grams of Dry Mashed Potato Granules have 1.4 times more Calcium, 4.3 times more Magnesium, 1.9 times more Manganese, 6.4 times more Phosphorus, 1.7 times more Potassium, 90.3 times more Selenium, 6.7 times more Sodium and 2.6 times more Zinc than Potato Skin.
• While 100 g of Raw Potato Skin contain 4.1 times more Copper, 3 times more Iron and 22.9 times more Water than Granules of Dehydrated Mashed Potatoes.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Mashed Potato Granules have 6.4 times more Energy, 5.7 times more Omega 3, 6.9 times more Carbohydrate, 2.8 times more Fiber and 3.2 times more Protein than Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3
• Both Granules of Dehydrated Mashed Potatoes as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 100 grams.