Comparing Nutrients in 1 kilogram Potato Skin VS Tempeh

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Tempeh	39%	47%	14%

Macro Nutrients

	Potato Skin	Tempeh	Recommended Dietary Allowance
Energy	20% 580kcal	66.2% 1920kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	79.3% 25.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	155% 2.48g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	238% 40.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	NA	37.2% 27g	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	97% 37g	38g per day for Men 19-50 years
Protein	46% 25.7g	362% 203g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Tempeh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	275% 3.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	165% 2.15mg	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	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	127% 114mg	0% 0mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Tempeh	Recommended Dietary Allowance
Calcium	30% 300mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	622% 5.6mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	565% 13mg	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	380% 2660mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	121% 4120mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	22.5% 833g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Tempeh per 1 kg

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

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

• 1 kilogram of Potato Skin has more Vitamin C than Tempeh.
• While 1 kg of Tempeh contains 3.7 times more Vitamin B1, 9.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin B12 than Raw Potato Skin.
• Both Potato Skin and Tempeh provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 1 kilogram of Tempeh have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Tempeh have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Tempeh:

• 1 kilogram of Potato Skin has 1.4 times more Water than Tempeh.
• While 1 kg of Tempeh contains 3.7 times more Calcium, 1.3 times more Copper, 3.5 times more Magnesium, 2.2 times more Manganese, 7 times more Phosphorus and 3.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Tempeh contain similar levels of Iron and Potassium per one kilogram.
• Both Raw Potato Skin as well as Tempeh lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 1.6 times more Carbohydrate than Tempeh.
• While 1 kg of Tempeh contains 3.3 times more Energy, 108 times more Fat, 97.7 times more Saturated Fat, 24.8 times more Omega 3, 126.6 times more Omega 6, 1.5 times more Fiber and 7.9 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6