Comparing Nutrients in 100 grams Potato Skin VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Epazote	4%	13%	83%

Macro Nutrients

	Potato Skin	Epazote	Recommended Dietary Allowance
Energy	2% 58kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.54% 0.52g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.57% 12.4g	5.72% 7.44g	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	10% 3.8g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	0.59% 0.33g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Epazote	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	2.33% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	26.8% 0.35mg	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	3.58% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	11.7% 0.15mg	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	53.8% 215μg	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	4% 3.6mg	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	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	Epazote	Recommended Dietary Allowance
Calcium	3% 30mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	21% 0.19mg	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	23.5% 1.88mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	135% 3.1mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.87% 43mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	2.4% 89.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Epazote per 100 g

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

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

• 100 grams of Potato Skin have 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.2 times more Vitamin C than Epazote.
• While 100 g of Raw Epazote contain 1.3 times more Vitamin B1, 9.2 times more Vitamin B2 and 12.6 times more Vitamin B9 than Raw Potato Skin.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw Epazote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Epazote:

• 100 grams of Potato Skin have 2.2 times more Copper and 1.7 times more Iron than Epazote.
• While 100 g of Raw Epazote contain 9.2 times more Calcium, 5.3 times more Magnesium, 5.1 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium, 4.3 times more Sodium and 3.1 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Epazote contain similar levels of Water per 100 grams.
• Both Raw Potato Skin as well as Raw Epazote lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Skin have 1.8 times more Energy, 1.7 times more Carbohydrate and 7.8 times more Protein than Epazote.
• While 100 g of Raw Epazote contain 1.5 times more Fiber than Raw Potato Skin.
• 100 grams of Epazote provide inadequate amounts of Energy and Protein