Nutrients in 14 ounces of Potato Skin

Raw Potato Skin (Solanum tuberosum).

Macros Ratio

Protein Fat Carbs

17%

82%

14 oz ▼

Macro Nutrients

Potato Skin

Energy230 kcal

7.94%

Raw Potato Skin has 230.19794 kcal of Energy per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Raw Potato Skin has 0.396893 g of Fat per 14 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.1 g

0.32%

Raw Potato Skin has 0.10319218 g of Saturated Fat per 14 ounces, which is 0.32% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.04 g

2.5%

Raw Potato Skin has 0.0396893 g of Omega 3 per 14 ounces, which is 2.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.75%

Raw Potato Skin has 0.12700576 g of Omega 6 per 14 ounces, which is 0.75% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Potato Skin has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate49.4 g

38%

Raw Potato Skin has 49.3734892 g of Carbohydrate per 14 ounces, which is 38% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber9.92 g

26%

Raw Potato Skin has 9.922325 g of Fiber per 14 ounces, which is 26% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.2 g

18.2%

Raw Potato Skin has 10.2001501 g of Protein per 14 ounces, which is 18.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Potato Skin

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Potato Skin has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.083 mg

6.95%

Thiamine

Raw Potato Skin has 0.08334753 mg of Vitamin B1 per 14 ounces, which is 6.95% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11.6%

Riboflavin

Raw Potato Skin has 0.15081934 mg of Vitamin B2 per 14 ounces, which is 11.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.1 mg

25.6%

Niacin, nicotinic acid, niacinamide

Raw Potato Skin has 4.09990469 mg of Vitamin B3 per 14 ounces, which is 25.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg

24%

Pantothenic acid

Raw Potato Skin has 1.19861686 mg of Vitamin B5 per 14 ounces, which is 24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.95 mg

73%

Pyridoxine

Raw Potato Skin has 0.94857427 mg of Vitamin B6 per 14 ounces, which is 73% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B967.5 μg

17%

Folates and Folic Acid

Raw Potato Skin has 67.47181 μg of Vitamin B9 per 14 ounces, which is 17% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Potato Skin has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C45.2 mg

50.3%

Ascorbic acid

Raw Potato Skin has 45.245802 mg of Vitamin C per 14 ounces, which is 50.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Potato Skin has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Potato Skin

Calcium119 mg

12%

Raw Potato Skin has 119.0679 mg of Calcium per 14 ounces, which is 12% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.68 mg

187%

Raw Potato Skin has 1.67885739 mg of Copper per 14 ounces, which is 187% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron13 mg

161%

Raw Potato Skin has 12.8593332 mg of Iron per 14 ounces, which is 161% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium91 mg

21.7%

Raw Potato Skin has 91.28539 mg of Magnesium per 14 ounces, which is 21.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.4 mg

104%

Raw Potato Skin has 2.38929586 mg of Manganese per 14 ounces, which is 104% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus151 mg

21.5%

Raw Potato Skin has 150.81934 mg of Phosphorus per 14 ounces, which is 21.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1639 mg

48.2%

Raw Potato Skin has 1639.16809 mg of Potassium per 14 ounces, which is 48.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.16%

Raw Potato Skin has 1.190679 μg of Selenium per 14 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium39.7 mg

2.65%

Raw Potato Skin has 39.6893 mg of Sodium per 14 ounces, which is 2.65% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.4 mg

12.6%

Raw Potato Skin has 1.3891255 mg of Zinc per 14 ounces, which is 12.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water331 g

8.93%

Raw Potato Skin has 330.5721797 g of Water per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Potato Skin:

14 ounces of Potato Skin is an excellent source of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B2 and Vitamin B9.
It also has some Vitamin B1.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Potato Skin:

14 ounces of Potato Skin has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Magnesium, Phosphorus and Potassium.
It also has a good amount of Calcium and Zinc.
This vegetable has some Sodium.
The product has trace amounts of Selenium.

Macronutrients in 14 ounces of Raw Potato Skin:

14 ounces of Potato Skin is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
It also has some Omega 3.
While 14 ounces of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.

Compare Raw Potato Skin with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Potato Skin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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