Comparing Nutrients in 1 kilogram Seitan VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Seitan	81%	4%	15%
Potato Skin	17%	1%	82%

Macro Nutrients

	Seitan	Potato Skin	Recommended Dietary Allowance
Energy	128% 3700kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	45% 7.63g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	96% 124g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	15.8% 6g	65.8% 25g	38g per day for Men 19-50 years
Protein	1342% 752g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Seitan	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	184% 2.4mg	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	0% 0μg	42.5% 170μg	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	0% 0mg	127% 114mg	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	0% 0mg	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

	Seitan	Potato Skin	Recommended Dietary Allowance
Calcium	142% 1420mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	202% 1.82mg	470% 4.23mg	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	650% 52mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	NA	262% 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	371% 2600mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	722% 397μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.2% 82g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Seitan VS Potato Skin per 1 kg

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

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

• 1 kg of Raw Potato Skin contains more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Vital wheat gluten.
• 1 kilogram of Seitan have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Vital wheat gluten as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Seitan vs Potato Skin:

• 1 kilogram of Seitan has 4.7 times more Calcium, 1.6 times more Iron, 6.8 times more Phosphorus, 132.3 times more Selenium and 2.4 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.3 times more Copper, 4.1 times more Potassium and 10.2 times more Water than Vital wheat gluten.
• Both Seitan and Potato Skin contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Seitan has 6.4 times more Energy, 4.8 times more Omega 3, 23.8 times more Omega 6 and 29.2 times more Protein than Potato Skin.
• While 1 kg of Raw Potato Skin contains 4.2 times more Fiber than Vital wheat gluten.
• Both Seitan and Potato Skin offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Seitan provide inadequate amounts of Fiber
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6