Comparing Nutrients in 100 grams Potato Skin VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Potato Skin	Cooked Oats	Recommended Dietary Allowance
Energy	2% 58kcal	2.45% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.57% 1.52g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	3.2% 0.54g	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	9.23% 12g	130g per day for Men 19-50 years
Sugars	NA	0.37% 0.27g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.25g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	6.33% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	1.4% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	0.38% 0.005mg	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	1.5% 6μg	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	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	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Oats	Recommended Dietary Allowance
Calcium	3% 30mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	8.22% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 71.6μg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	25.2% 0.58mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	2.26% 83.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Oats per 100 g

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

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

• 100 grams of Potato Skin have 2.4 times more Vitamin B2, 4.6 times more Vitamin B3, 47.8 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Cooked Oats.
• While 100 g of Boiled Regular Oats contain 3.6 times more Vitamin B1 than Raw Potato Skin.
• Both Potato Skin and Cooked Oats provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• 100 grams of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Boiled Regular Oats have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Cooked Oats:

• 100 grams of Potato Skin have 3.3 times more Calcium, 5.7 times more Copper, 3.6 times more Iron and 5.9 times more Potassium than Cooked Oats.
• While 100 g of Boiled Regular Oats contain 2 times more Phosphorus, 18 times more Selenium and 2.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cooked Oats contain similar levels of Magnesium, Manganese and Water per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium
• 100 grams of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Skin have 1.5 times more Fiber than Cooked Oats.
• While 100 g of Boiled Regular Oats contain 16.9 times more Omega 6 than Raw Potato Skin.
• Both Potato Skin and Cooked Oats offer comparable quantities of Carbohydrate and Protein per 100 grams.
• 100 grams of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Boiled Regular Oats provide inadequate amounts of Omega 3 in 100 grams.