Comparing Nutrients in 1 pound Potato Skin VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Potato Skin	Wakame Seaweed	Recommended Dietary Allowance
Energy	9.07% 263kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.27% 0.045g	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	32% 41.5g	130g per day for Men 19-50 years
Sugars	NA	4.07% 2.95g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	21% 11.7g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	0.7% 0.009mg	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	222% 889μg	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	57.5% 51.7mg	15% 13.6mg	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	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Wakame Seaweed	Recommended Dietary Allowance
Calcium	13.6% 136mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	143% 1.3mg	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	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	116% 485mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	276% 6.35mg	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	52% 363mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	264% 3955mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Wakame Seaweed per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Wakame Seaweed:

• 1 pound of Potato Skin has 119.5 times more Vitamin B6 and 3.8 times more Vitamin C than Wakame Seaweed.
• While 1 lb of Raw Wakame Seaweed contains more Vitamin A, 2.9 times more Vitamin B1, 6.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5 and 11.5 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 1 pound of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Potato Skin as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Wakame Seaweed:

• 1 pound of Potato Skin has 1.5 times more Copper, 1.5 times more Iron and 8.3 times more Potassium than Wakame Seaweed.
• While 1 lb of Raw Wakame Seaweed contains 5 times more Calcium, 4.7 times more Magnesium, 2.3 times more Manganese, 2.1 times more Phosphorus and 87.2 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Wakame Seaweed contain similar levels of Zinc and Water per one pound.
• 1 pound of Wakame Seaweed lack sufficient amounts of Potassium
• Both Raw Potato Skin as well as Raw Wakame Seaweed lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.3 times more Energy, 1.4 times more Carbohydrate and 5 times more Fiber than Wakame Seaweed.
• Both Potato Skin and Wakame Seaweed offer comparable quantities of Protein per one pound.
• 1 pound of Wakame Seaweed provide inadequate amounts of Energy and Fiber
• Both Raw Potato Skin as well as Raw Wakame Seaweed provide inadequate amounts of Omega 3 and Omega 6 in one pound.