Comparing Nutrients in 1 kilogram Potato Skin VS Spirulina

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Spirulina	64%	10%	26%

Macro Nutrients

	Potato Skin	Spirulina	Recommended Dietary Allowance
Energy	20% 580kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	18.6% 24g	130g per day for Men 19-50 years
Sugars	NA	4.14% 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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	10.5% 4g	38g per day for Men 19-50 years
Protein	46% 25.7g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	185% 2.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	74.8% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	26% 0.34mg	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	42.5% 170μg	22.5% 90μg	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	127% 114mg	10% 9mg	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	NA	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Spirulina	Recommended Dietary Allowance
Calcium	30% 300mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	663% 5.97mg	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	405% 32.4mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	81% 1.86mg	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	54.3% 380mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	65.3% 980mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	22.5% 833g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Spirulina per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Spirulina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Spirulina:

• 1 kilogram of Potato Skin has 7 times more Vitamin B6, 1.9 times more Vitamin B9 and 12.7 times more Vitamin C than Spirulina.
• While 1 kg of Raw Spirulina Seaweed contains 10.6 times more Vitamin B1 and 9 times more Vitamin B2 than Raw Potato Skin.
• Both Potato Skin and Spirulina provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Spirulina have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Spirulina:

• 1 kilogram of Potato Skin has 2.5 times more Calcium, 1.2 times more Magnesium, 3.2 times more Manganese, 3.5 times more Phosphorus, 3.3 times more Potassium and 1.8 times more Zinc than Spirulina.
• While 1 kg of Raw Spirulina Seaweed contains 1.4 times more Copper and 9.8 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Spirulina contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Spirulina lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Potato Skin as well as Raw Spirulina Seaweed lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 2.2 times more Energy, 5.1 times more Carbohydrate and 6.3 times more Fiber than Spirulina.
• While 1 kg of Raw Spirulina Seaweed contains 4.2 times more Omega 3 and 2.3 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• 1 kilogram of Spirulina provide inadequate amounts of Energy, Carbohydrate and Fiber
• Both Raw Potato Skin as well as Raw Spirulina Seaweed provide inadequate amounts of Omega 6 in one kilogram.