Comparing Nutrients in 100 grams Potato Skin VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Potato Skin	Cooked Quinoa	Recommended Dietary Allowance
Energy	2% 58kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.98% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	5.73% 0.97g	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	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.87g	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	7.37% 2.8g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Quinoa	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	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	9.46% 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	10.5% 42μg	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% 0mg	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	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Quinoa	Recommended Dietary Allowance
Calcium	3% 30mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	21.3% 0.19mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	27.4% 0.63mg	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	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	5.06% 172mg	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	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Quinoa per 100 g

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

Lets compare vitamin content per 100 grams of Potato Skin vs Cooked Quinoa:

• 100 grams of Potato Skin have 2.5 times more Vitamin B3, 1.9 times more Vitamin B6 and more Vitamin C than Cooked Quinoa.
• While 100 g of Cooked Quinoa contain 5.1 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.5 times more Vitamin B9 than Raw Potato Skin.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• 100 grams of Cooked Quinoa have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Cooked Quinoa:

• 100 grams of Potato Skin have 1.8 times more Calcium, 2.2 times more Copper, 2.2 times more Iron and 2.4 times more Potassium than Cooked Quinoa.
• While 100 g of Cooked Quinoa contain 2.8 times more Magnesium, 4 times more Phosphorus, 9.3 times more Selenium and 3.1 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cooked Quinoa contain similar levels of Manganese per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium
• 100 grams of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cooked Quinoa contain 2.1 times more Energy, 8.5 times more Omega 3, 30.4 times more Omega 6, 1.7 times more Carbohydrate and 1.7 times more Protein than Raw Potato Skin.
• Both Potato Skin and Cooked Quinoa offer comparable quantities of Fiber per 100 grams.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3 and Omega 6