Comparing Nutrients in 100 grams Potato Skin VS Boiled Lentils

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Potato Skin	Boiled Lentils	Recommended Dietary Allowance
Energy	2% 58kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.81% 0.14g	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	15.5% 20g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.8g	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	20.8% 7.9g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Lentils	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	13.7% 0.18mg	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	45.3% 181μg	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	1.67% 1.5mg	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	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Lentils	Recommended Dietary Allowance
Calcium	3% 30mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	28% 0.25mg	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	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	21.5% 0.49mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	1.9% 69.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Lentils per 100 g

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

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

• 100 grams of Potato Skin have 1.3 times more Vitamin B6 and 7.6 times more Vitamin C than Boiled Lentils.
• While 100 g of Boiled Lentils contain 8 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B5 and 10.6 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Boiled Lentils provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• 100 grams of Boiled Lentils have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Boiled Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Boiled Lentils:

• 100 grams of Potato Skin have 1.6 times more Calcium, 1.7 times more Copper and 1.2 times more Manganese than Boiled Lentils.
• While 100 g of Boiled Lentils contain 1.6 times more Magnesium, 4.7 times more Phosphorus, 9.3 times more Selenium and 3.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled Lentils contain similar levels of Iron and Potassium per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium
• 100 grams of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Lentils contain 2 times more Energy, 3.7 times more Omega 3, 1.6 times more Carbohydrate, 3.2 times more Fiber and 3.5 times more Protein than Raw Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Boiled Lentils provide inadequate amounts of Omega 6 in 100 grams.