Comparing Nutrients in 100 grams Potato Skin VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Potato Skin	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	2% 58kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	3.88% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.57% 12.4g	56.2% 73g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.6g	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	0.28% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	26.6% 10g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	49.7% 7.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	21.5% 0.28mg	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	14.8% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.7% 11.4mg	NA	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	3% 30mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	47.3% 0.43mg	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	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	97% 2.24mg	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	41% 287mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	10.8% 366mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	126% 69.4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.24% 8.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS 51% whole wheat Pasta per 100 g

Compare the macro and micronutrient content in 100 g of Potato Skin versus 100 g of 51% whole wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Potato Skin vs 51% whole wheat Pasta:

• 100 g of Dry 51% whole wheat Pasta with Unenriched Semolina contain 17.7 times more Vitamin B1, 5.1 times more Vitamin B2, 7.7 times more Vitamin B3, 2.6 times more Vitamin B5 and 3.5 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and 51% whole wheat Pasta provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1

Comparing minerals per 100 grams for Potato Skin vs 51% whole wheat Pasta:

• 100 grams of Potato Skin have 9.4 times more Water than 51% whole wheat Pasta.
• While 100 g of Dry 51% whole wheat Pasta with Unenriched Semolina contain 4.5 times more Magnesium, 3.7 times more Manganese, 7.6 times more Phosphorus, 231.3 times more Selenium and 6.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and 51% whole wheat Pasta contain similar levels of Calcium, Copper, Iron and Potassium per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Dry 51% whole wheat Pasta with Unenriched Semolina contain 6.2 times more Energy, 26.8 times more Fat, 6.2 times more Omega 3, 27 times more Omega 6, 5.9 times more Carbohydrate, 4 times more Fiber and 5.3 times more Protein than Raw Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3 and Omega 6