Comparing Nutrients in 100 grams Potato Skin VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Potato Skin	Dried Pilinuts	Recommended Dietary Allowance
Energy	2% 58kcal	24.8% 719kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	82% 79.6g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	97% 31g	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	44.7% 7.6g	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	3.06% 3.98g	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	NA	38g per day for Men 19-50 years
Protein	4.6% 2.57g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	7.15% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	3.24% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	8.85% 0.12mg	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	15% 60μg	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	0.67% 0.6mg	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	Dried Pilinuts	Recommended Dietary Allowance
Calcium	3% 30mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	106% 0.96mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	101% 2.3mg	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	82% 575mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.075% 2.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Dried Pilinuts per 100 g

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

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

• 100 grams of Potato Skin have 2 times more Vitamin B3, 2.1 times more Vitamin B6 and 19 times more Vitamin C than Dried Pilinuts.
• While 100 g of Dried Pilinuts contain 43.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B5 and 3.5 times more Vitamin B9 than Raw Potato Skin.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• 100 grams of Dried Pilinuts have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Dried Pilinuts:

• 100 grams of Potato Skin have 30.1 times more Water than Dried Pilinuts.
• While 100 g of Dried Pilinuts contain 4.8 times more Calcium, 2.3 times more Copper, 13.1 times more Magnesium, 3.8 times more Manganese, 15.1 times more Phosphorus and 8.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Dried Pilinuts contain similar levels of Iron and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Skin have 3.1 times more Carbohydrate than Dried Pilinuts.
• While 100 g of Dried Pilinuts contain 12.4 times more Energy, 795.5 times more Fat, 1199.4 times more Saturated Fat, 237.7 times more Omega 6 and 4.2 times more Protein than Raw Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 6