Comparing Nutrients in 100 grams Potato Skin VS Reduced Fat Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%

Macro Nutrients

	Potato Skin	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	2% 58kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	6.9% 6.68g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	28.6% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	16.3% 2.78g	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	7.7% 10g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.16g	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	6.97% 5.05g	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	% 3.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	0% 0g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	0.7% 0.39g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	0.62% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	0.59% 0.094mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	4.23% 0.055mg	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	0.75% 3μg	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	28.5% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	3% 30mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	2.1% 0.019mg	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	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	1.26% 0.029mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	59.4% 891mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	2.17% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Reduced Fat Commercial Italian Salad Dressing per 100 g

Compare the macro and micronutrient content in 100 g of Potato Skin versus 100 g of Reduced Fat Commercial Italian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Potato Skin vs Reduced Fat Commercial Italian Salad Dressing:

• 100 grams of Potato Skin have 4.8 times more Vitamin B2, 11 times more Vitamin B3, more Vitamin B5, 4.3 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Reduced Fat Commercial Italian Salad Dressing.
• 100 grams of Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Reduced Fat Commercial Italian Salad Dressing:

• 100 grams of Potato Skin have 2 times more Calcium, 22.3 times more Copper, 13 times more Iron, 5.8 times more Magnesium, 20.8 times more Manganese, 3.2 times more Phosphorus, 4.6 times more Potassium and 5.8 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.
• While 100 g of Reduced Fat Commercial Italian Salad Dressing contain 5.3 times more Selenium and 89.1 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Reduced Fat Commercial Italian Salad Dressing contain similar levels of Water per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium
• 100 grams of Reduced Fat Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Skin have 1.2 times more Carbohydrate, more Fiber and 6.6 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• While 100 g of Reduced Fat Commercial Italian Salad Dressing contain 1.8 times more Energy, 66.8 times more Fat, 32 times more Saturated Fat, 45.8 times more Omega 3 and 86.7 times more Omega 6 than Raw Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 100 grams of Reduced Fat Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein