Comparing Nutrients in 14 ounces Potato Skin VS Teff

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Teff	14%	6%	80%

Macro Nutrients

	Potato Skin	Teff	Recommended Dietary Allowance
Energy	7.94% 230kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	9.74% 9.45g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	223% 290g	130g per day for Men 19-50 years
Sugars	NA	10% 7.3g	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	2.57% 1.87g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 2.46g	g per day for Men 19-50 years
Fiber	26% 9.92g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Teff	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	74.8% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	147% 1.9mg	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	17% 67.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Teff	Recommended Dietary Allowance
Calcium	12% 119mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	357% 3.2mg	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	161% 13mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	1594% 36.7mg	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	21.5% 151mg	243% 1703mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	50% 1695mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	8.93% 331g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Teff per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Skin versus 14 oz of Teff to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potato Skin vs Teff:

• 14 oz of Raw Teff contain 18.6 times more Vitamin B1, 7.1 times more Vitamin B2, 3.3 times more Vitamin B3, 3.1 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw Teff have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Teff:

• 14 ounces of Potato Skin have 9.4 times more Water than Teff.
• While 14 oz of Raw Teff contain 6 times more Calcium, 1.9 times more Copper, 2.4 times more Iron, 8 times more Magnesium, 15.3 times more Manganese, 11.3 times more Phosphorus, 14.7 times more Selenium and 10.4 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Teff contain similar levels of Potassium per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Teff contain 6.3 times more Energy, 23.8 times more Fat, 13.5 times more Omega 3, 29.3 times more Omega 6, 5.9 times more Carbohydrate, 3.2 times more Fiber and 5.2 times more Protein than Raw Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6