Comparing Nutrients in 100 grams Tangerines VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Potato Skin	17%	1%	82%

Macro Nutrients

	Tangerines	Potato Skin	Recommended Dietary Allowance
Energy	1.83% 53kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	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	10.3% 13.3g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	3.3% 2.4g	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	% 2.13g	NA	g per day for Men 19-50 years
Sucrose	% 6.05g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.45% 0.81g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Potato Skin	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.83% 0.058mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.77% 0.036mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.35% 0.38mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.32% 0.22mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	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	4% 16μg	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	29.7% 26.7mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines	Potato Skin	Recommended Dietary Allowance
Calcium	3.7% 37mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	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	1.88% 0.15mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	1.7% 0.039mg	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	2.86% 20mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	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	0.64% 0.07mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.3% 85g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerines VS Potato Skin per 100 g

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

• 100 grams of Tangerines have more Vitamin A, 2.8 times more Vitamin B1 and 2.3 times more Vitamin C than Potato Skin.
• While 100 g of Raw Potato Skin contain 2.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.1 times more Vitamin B6 than Raw Tangerines.
• Both Tangerines and Potato Skin provide similar amounts of Vitamin B2 and Vitamin B9 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Tangerines as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tangerines vs Potato Skin:

• 100 grams of Tangerines have 1.2 times more Calcium than Potato Skin.
• While 100 g of Raw Potato Skin contain 10.1 times more Copper, 21.6 times more Iron, 1.9 times more Magnesium, 15.4 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium and 5 times more Zinc than Raw Tangerines.
• Both Tangerines and Potato Skin contain similar levels of Water per 100 grams.
• 100 grams of Tangerines lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Tangerines as well as Raw Potato Skin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Potato Skin contain 1.4 times more Fiber and 3.2 times more Protein than Raw Tangerines.
• Both Tangerines and Potato Skin offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Tangerines provide inadequate amounts of Energy and Protein
• Both Raw Tangerines as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.