Comparing Nutrients in 100 grams Rye VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Potato Skin	17%	1%	82%

Macro Nutrients

	Rye	Potato Skin	Recommended Dietary Allowance
Energy	11.7% 338kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	6.75% 0.11g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	58.4% 76g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	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	0.15% 0.11g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	39.7% 15g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Rye	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	22.6% 0.29mg	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	9.5% 38μg	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	5.67% 0.85mg	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

	Rye	Potato Skin	Recommended Dietary Allowance
Calcium	2.4% 24mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	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	33% 2.63mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	47.4% 332mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	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	24% 2.65mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye VS Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Rye 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 Rye vs Potato Skin:

• 100 grams of Rye have 15 times more Vitamin B1, 6.6 times more Vitamin B2, 4.1 times more Vitamin B3, 4.8 times more Vitamin B5, 1.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Potato Skin.
• While 100 g of Raw Potato Skin contain more Vitamin C than Rye grain.
• 100 grams of Rye have insufficient amounts of Vitamin C
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• Both Rye grain 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 Rye vs Potato Skin:

• 100 grams of Rye have 4.8 times more Magnesium, 4.3 times more Manganese, 8.7 times more Phosphorus, 1.2 times more Potassium, 46.3 times more Selenium and 7.6 times more Zinc than Potato Skin.
• While 100 g of Raw Potato Skin contain 7.9 times more Water than Rye grain.
• Both Rye and Potato Skin contain similar levels of Calcium, Copper and Iron per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rye have 5.8 times more Energy, 10.8 times more Omega 3, 20.6 times more Omega 6, 6.1 times more Carbohydrate, 6 times more Fiber and 4 times more Protein than Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3 and Omega 6