Comparing Nutrients in 100 grams Dark Rye Flour VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Potato Skin	17%	1%	82%

Macro Nutrients

	Dark Rye Flour	Potato Skin	Recommended Dietary Allowance
Energy	11.2% 325kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.8% 68.6g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	NA	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	0.32% 0.23g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	62.6% 24g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	28.4% 16g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	18.4% 0.24mg	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	8.25% 33μg	4.25% 17μg	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	0% 0mg	12.7% 11.4mg	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	18% 2.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Potato Skin	Recommended Dietary Allowance
Calcium	3.7% 37mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	47% 0.42mg	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	62% 4.97mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	26% 0.6mg	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	71.3% 499mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Potato Skin per 100 g

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

Lets compare vitamin content per 100 grams of Dark Rye Flour vs Potato Skin:

• 100 grams of Dark Rye Flour have 15 times more Vitamin B1, 6.6 times more Vitamin B2, 4.1 times more Vitamin B3, 4.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Potato Skin.
• While 100 g of Raw Potato Skin contain more Vitamin C than Dark Rye Flour.
• 100 grams of Dark Rye Flour have insufficient amounts of Vitamin C
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• Both Dark Rye Flour as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dark Rye Flour vs Potato Skin:

• 100 grams of Dark Rye Flour have 1.2 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 7 times more Magnesium, 10.1 times more Manganese, 13.1 times more Phosphorus, 1.7 times more Potassium, 60 times more Selenium and 14.4 times more Zinc than Potato Skin.
• While 100 g of Raw Potato Skin contain 7.7 times more Water than Dark Rye Flour.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dark Rye Flour have 5.6 times more Energy, 22.2 times more Fat, 14.7 times more Omega 3, 28.1 times more Omega 6, 5.5 times more Carbohydrate, 9.5 times more Fiber and 6.2 times more Protein than Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3 and Omega 6