Comparing Nutrients in 100 grams Potato Skin VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Potato Skin	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	2% 58kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	8.38% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.57% 12.4g	6.05% 7.86g	130g per day for Men 19-50 years
Sugars	NA	2.8% 2.03g	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	6.58% 2.5g	10% 3.8g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	6.75% 3.78g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	15.5% 0.2mg	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	4.25% 17μg	30.8% 123μg	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	12.7% 11.4mg	82.3% 74mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	3% 30mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	3.67% 0.033mg	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	40.5% 3.24mg	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	13.5% 0.31mg	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	5.43% 38mg	8.86% 62mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	2.35% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Frozen Brussels Sprouts per 100 g

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

Lets compare vitamin content per 100 grams of Potato Skin vs Frozen Brussels Sprouts:

• 100 grams of Potato Skin have 1.6 times more Vitamin B3 than Frozen Brussels Sprouts.
• While 100 g of Frozen Brussels Sprouts, Unprepared contain more Vitamin A, 5 times more Vitamin B1, 3.2 times more Vitamin B2, 7.2 times more Vitamin B9 and 6.5 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Frozen Brussels Sprouts provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Frozen Brussels Sprouts:

• 100 grams of Potato Skin have 12.8 times more Copper, 3.5 times more Iron and 1.9 times more Manganese than Frozen Brussels Sprouts.
• While 100 g of Frozen Brussels Sprouts, Unprepared contain 1.6 times more Phosphorus and 5 times more Selenium than Raw Potato Skin.
• Both Potato Skin and Frozen Brussels Sprouts contain similar levels of Calcium, Magnesium, Potassium, Zinc and Water per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Skin have 1.4 times more Energy and 1.6 times more Carbohydrate than Frozen Brussels Sprouts.
• While 100 g of Frozen Brussels Sprouts, Unprepared contain 13.4 times more Omega 3, 1.5 times more Fiber and 1.5 times more Protein than Raw Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3
• 100 grams of Frozen Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Frozen Brussels Sprouts, Unprepared provide inadequate amounts of Omega 6 in 100 grams.