Comparing Nutrients in 100 grams Potato Skin VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Potato Skin	Boiled Split Peas	Recommended Dietary Allowance
Energy	2% 58kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.75% 0.028g	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	16.2% 21g	130g per day for Men 19-50 years
Sugars	NA	4% 2.9g	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	22% 8.3g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Split Peas	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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	3.7% 0.048mg	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	16.3% 65μg	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	0.44% 0.4mg	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Split Peas	Recommended Dietary Allowance
Calcium	3% 30mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	20% 0.18mg	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	16% 1.3mg	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	17.2% 0.4mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	10.6% 362mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	1.88% 69.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Split Peas per 100 g

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

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

• 100 grams of Potato Skin have 5 times more Vitamin B6 and 28.5 times more Vitamin C than Boiled Split Peas.
• While 100 g of Boiled Split Peas contain 9 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B5 and 3.8 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Boiled Split Peas provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• 100 grams of Boiled Split Peas have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Boiled Split Peas:

• 100 grams of Potato Skin have 2.1 times more Calcium, 2.3 times more Copper, 2.5 times more Iron and 1.5 times more Manganese than Boiled Split Peas.
• While 100 g of Boiled Split Peas contain 1.6 times more Magnesium, 2.6 times more Phosphorus and 2.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled Split Peas contain similar levels of Potassium per 100 grams.
• 100 grams of Boiled Split Peas lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Boiled Split Peas lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Split Peas contain 2 times more Energy, 1.7 times more Carbohydrate, 3.3 times more Fiber and 3.2 times more Protein than Raw Potato Skin.
• Both Raw Potato Skin as well as Boiled Split Peas provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.