Comparing Nutrients in 1 pound Potato Skin VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Soy Flour	33%	40%	27%

Macro Nutrients

	Potato Skin	Soy Flour	Recommended Dietary Allowance
Energy	9.07% 263kcal	68% 1969kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	391% 6.25g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	274% 46.6g	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	111% 145g	130g per day for Men 19-50 years
Sugars	NA	47% 34g	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	115% 43.5g	38g per day for Men 19-50 years
Protein	21% 11.7g	306% 172g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	220% 2.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	405% 5.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	161% 2.1mg	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	391% 1565μg	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	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	59% 8.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Soy Flour	Recommended Dietary Allowance
Calcium	13.6% 136mg	93% 934mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	1472% 13.2mg	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	361% 29mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	463% 1946mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	449% 10.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3165% 1424μg	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	320% 2241mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	336% 11408mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	162% 17.8mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Soy Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Soy Flour:

• 1 pound of Potato Skin has more Vitamin C than Soy Flour.
• While 1 lb of Raw Full-fat Soy Flour contains 27.7 times more Vitamin B1, 30.5 times more Vitamin B2, 4.2 times more Vitamin B3, 5.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 20.3 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Soy Flour have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Soy Flour:

• 1 pound of Potato Skin has 16.1 times more Water than Soy Flour.
• While 1 lb of Raw Full-fat Soy Flour contains 6.9 times more Calcium, 6.9 times more Copper, 2 times more Iron, 18.7 times more Magnesium, 3.8 times more Manganese, 13 times more Phosphorus, 6.1 times more Potassium, 25 times more Selenium and 11.2 times more Zinc than Raw Potato Skin.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Full-fat Soy Flour contains 7.5 times more Energy, 206.5 times more Fat, 114.9 times more Saturated Fat, 137.8 times more Omega 3, 321.3 times more Omega 6, 2.6 times more Carbohydrate, 3.8 times more Fiber and 14.7 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6