Comparing Nutrients in 1 pound Potato Skin VS Soy Cheese

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Potato Skin	Soy Cheese	Recommended Dietary Allowance
Energy	9.07% 263kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	38% 36.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	16.6% 5.3g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	153% 2.45g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	108% 18.3g	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	24% 31.3g	130g per day for Men 19-50 years
Sugars	NA	10% 7.26g	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	0% 0g	38g per day for Men 19-50 years
Protein	21% 11.7g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Soy Cheese	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	24.4% 0.32mg	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	25% 100μg	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	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Soy Cheese	Recommended Dietary Allowance
Calcium	13.6% 136mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	192% 1.72mg	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	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	175% 4.03mg	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	144% 1007mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	26.5% 903mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	10.2% 378g	8.7% 322g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Soy Cheese per 1 lb

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

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

• 1 pound of Potato Skin has 2.1 times more Vitamin B3, 2.6 times more Vitamin B5, 3.4 times more Vitamin B6 and more Vitamin C than Soy Cheese.
• While 1 lb of Soybean, curd cheese contains 3.7 times more Vitamin B2 and 1.3 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Soy Cheese have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Soybean, curd cheese have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Potato Skin has 2.1 times more Potassium than Soy Cheese.
• While 1 lb of Soybean, curd cheese contains 6.3 times more Calcium, 1.7 times more Iron, 9.9 times more Magnesium, 1.5 times more Manganese, 5.8 times more Phosphorus, 56 times more Selenium and 4.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Soy Cheese contain similar levels of Copper per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.8 times more Carbohydrate and more Fiber than Soy Cheese.
• While 1 lb of Soybean, curd cheese contains 2.6 times more Energy, 81 times more Fat, 45.1 times more Saturated Fat, 54 times more Omega 3, 126 times more Omega 6 and 4.9 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Soy Cheese provide inadequate amounts of Fiber