Comparing Nutrients in 1 pound Potato Skin VS Meatless Sandwich Spread

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Meatless Sandwich Spread	21%	54%	25%

Macro Nutrients

	Potato Skin	Meatless Sandwich Spread	Recommended Dietary Allowance
Energy	9.07% 263kcal	23.3% 676kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	20% 6.46g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	147% 2.36g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	111% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	31.4% 41g	130g per day for Men 19-50 years
Sugars	NA	12% 8.6g	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	30% 11.3g	39.4% 15g	38g per day for Men 19-50 years
Protein	21% 11.7g	64.8% 36.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Meatless Sandwich Spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	227% 2.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	369% 59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	41.5% 2.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	384% 5mg	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	19.3% 77μg	117% 467μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	586% 14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.5% 51.7mg	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	52.3% 7.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Meatless Sandwich Spread	Recommended Dietary Allowance
Calcium	13.6% 136mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	327% 2.94mg	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	184% 14.7mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	136% 3.14mg	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	24.6% 172mg	143% 998mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	191% 2858mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	10.2% 378g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Meatless Sandwich Spread per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Meatless Sandwich Spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Meatless Sandwich Spread:

• 1 pound of Potato Skin has more Vitamin C than Meatless Sandwich Spread.
• While 1 lb of Meatless Sandwich Spread contains 28.6 times more Vitamin B1, 18.4 times more Vitamin B2, 12.6 times more Vitamin B3, 1.5 times more Vitamin B5, 4.6 times more Vitamin B6, 6.1 times more Vitamin B9 and more Vitamin B12 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 1 pound of Meatless Sandwich Spread have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Meatless Sandwich Spread have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Meatless Sandwich Spread:

• 1 pound of Potato Skin has 2.2 times more Iron and 1.2 times more Potassium than Meatless Sandwich Spread.
• While 1 lb of Meatless Sandwich Spread contains 1.5 times more Calcium, 1.5 times more Copper, 5.8 times more Phosphorus, 63 times more Sodium and 3.7 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Meatless Sandwich Spread contain similar levels of Magnesium and Manganese per one pound.
• Both Raw Potato Skin as well as Meatless Sandwich Spread lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.4 times more Carbohydrate than Meatless Sandwich Spread.
• While 1 lb of Meatless Sandwich Spread contains 2.6 times more Energy, 90 times more Fat, 54.8 times more Saturated Fat, 52 times more Omega 3, 129.6 times more Omega 6, 1.3 times more Fiber and 3.1 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6