Comparing Nutrients in 100 grams Potato Skin VS Whole Blue Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	Potato Skin	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	2% 58kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	5.25% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	NA	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.57% 12.4g	57% 74g	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	6.58% 2.5g	22% 8.4g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	36% 0.47mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.7% 11.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Potato Skin	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	3% 30mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	17% 0.15mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	23.5% 0.54mg	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	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Whole Blue Corn Flour per 100 g

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

Lets compare vitamin content per 100 grams of Potato Skin vs Whole Blue Corn Flour:

• 100 g of Whole-grain Blue Corn Flour contain 7.6 times more Vitamin B1, 6.1 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Potato Skin.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1

Comparing minerals per 100 grams for Potato Skin vs Whole Blue Corn Flour:

• 100 grams of Potato Skin have 6 times more Calcium, 2.7 times more Copper, 1.9 times more Iron and 7.7 times more Water than Whole Blue Corn Flour.
• While 100 g of Whole-grain Blue Corn Flour contain 4.8 times more Magnesium, 6.9 times more Phosphorus, 7.3 times more Selenium and 6.4 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Whole Blue Corn Flour contain similar levels of Manganese and Potassium per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium
• 100 grams of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Whole-grain Blue Corn Flour contain 6.3 times more Energy, 50.9 times more Fat, 5.9 times more Carbohydrate, 3.4 times more Fiber and 3.4 times more Protein than Raw Potato Skin.