Comparing Nutrients in 100 grams Potato Skin VS Boiled Onions

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Potato Skin	Boiled Onions	Recommended Dietary Allowance
Energy	2% 58kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.41% 0.07g	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	7.8% 10g	130g per day for Men 19-50 years
Sugars	NA	6.52% 4.73g	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	2% 1.44g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Onions	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	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	1.03% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	9.92% 0.13mg	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	3.75% 15μg	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	5.78% 5.2mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Onions	Recommended Dietary Allowance
Calcium	3% 30mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	7.44% 0.067mg	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	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	6.65% 0.15mg	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% 35mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	4.9% 166mg	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	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	2.37% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Onions per 100 g

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

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

• 100 grams of Potato Skin have 1.7 times more Vitamin B2, 6.3 times more Vitamin B3, 2.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled Onions.
• While 100 g of Boiled and Drained Onions contain 2 times more Vitamin B1 than Raw Potato Skin.
• Both Potato Skin and Boiled Onions provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• 100 grams of Boiled Onions have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Potato Skin as well as Boiled and Drained Onions have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Potato Skin have 1.4 times more Calcium, 6.3 times more Copper, 13.5 times more Iron, 2.1 times more Magnesium, 3.9 times more Manganese, 2.5 times more Potassium and 1.7 times more Zinc than Boiled Onions.
• Both Potato Skin and Boiled Onions contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Boiled Onions lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Boiled and Drained Onions lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Skin have 1.3 times more Energy, 1.2 times more Carbohydrate, 1.8 times more Fiber and 1.9 times more Protein than Boiled Onions.
• 100 grams of Boiled Onions provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled and Drained Onions provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.