Comparing Nutrients in 100 grams Potato Skin VS Sun-dried Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Potato Skin	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	2% 58kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	3.06% 2.97g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	6.5% 1.1g	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	43% 55.8g	130g per day for Men 19-50 years
Sugars	NA	52% 37.6g	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	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	32.4% 12.3g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	56.6% 9.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	25.5% 0.33mg	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	17% 68μg	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	43.6% 39.2mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	3% 30mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	158% 1.42mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	80.3% 1.85mg	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	51% 356mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	101% 3427mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.13% 107mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.39% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Sun-dried Tomatoes per 100 g

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

Lets compare vitamin content per 100 grams of Potato Skin vs Sun-dried Tomatoes:

• 100 g of Sun-dried Tomatoes contain more Vitamin A, 25.1 times more Vitamin B1, 12.9 times more Vitamin B2, 8.8 times more Vitamin B3, 6.9 times more Vitamin B5, 1.4 times more Vitamin B6, 4 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Potato Skin.
• 100 grams of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Sun-dried Tomatoes:

• 100 grams of Potato Skin have 5.7 times more Water than Sun-dried Tomatoes.
• While 100 g of Sun-dried Tomatoes contain 3.7 times more Calcium, 3.4 times more Copper, 2.8 times more Iron, 8.4 times more Magnesium, 3.1 times more Manganese, 9.4 times more Phosphorus, 8.3 times more Potassium, 18.3 times more Selenium, 10.7 times more Sodium and 5.7 times more Zinc than Raw Potato Skin.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Sun-dried Tomatoes contain 4.4 times more Energy, 29.7 times more Fat, 34.5 times more Omega 6, 4.5 times more Carbohydrate, 4.9 times more Fiber and 5.5 times more Protein than Raw Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Sun-dried Tomatoes provide inadequate amounts of Omega 3 in 100 grams.