Comparing Nutrients in 100 grams Potato Skin VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Elderberries	3%	6%	91%

Macro Nutrients

	Potato Skin	Elderberries	Recommended Dietary Allowance
Energy	2% 58kcal	2.5% 73kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.95% 0.16g	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	14% 18.4g	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	18.4% 7g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	1.18% 0.66g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Elderberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	17.7% 0.23mg	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	40% 36mg	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	Elderberries	Recommended Dietary Allowance
Calcium	3% 30mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	6.78% 0.061mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	NA	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	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Elderberries per 100 g

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

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

• 100 grams of Potato Skin have 2.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.8 times more Vitamin B9 than Elderberries.
• While 100 g of Raw Elderberries contain more Vitamin A, 3.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 3.2 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Elderberries provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 100 grams of Elderberries have insufficient amounts of Vitamin B9
• Both Raw Potato Skin as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Elderberries:

• 100 grams of Potato Skin have 6.9 times more Copper, 2 times more Iron, 4.6 times more Magnesium, 1.5 times more Potassium and 3.2 times more Zinc than Elderberries.
• While 100 g of Raw Elderberries contain 1.3 times more Calcium than Raw Potato Skin.
• Both Potato Skin and Elderberries contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Potato Skin as well as Raw Elderberries lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Skin have 3.9 times more Protein than Elderberries.
• While 100 g of Raw Elderberries contain 1.3 times more Energy, 8.5 times more Omega 3, 1.5 times more Carbohydrate and 2.8 times more Fiber than Raw Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3
• 100 grams of Elderberries provide inadequate amounts of Protein
• Both Raw Potato Skin as well as Raw Elderberries provide inadequate amounts of Omega 6 in 100 grams.