Comparing Nutrients in 1 pound Potato Skin VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Potato Skin	Cooked Tempeh	Recommended Dietary Allowance
Energy	9.07% 263kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	53.2% 51.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	67% 11.4g	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	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	NA	17% 12.2g	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	44% 16.8g	38g per day for Men 19-50 years
Protein	21% 11.7g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Tempeh	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	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	125% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	69.4% 0.9mg	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	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Tempeh	Recommended Dietary Allowance
Calcium	13.6% 136mg	43.5% 435mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	272% 2.45mg	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	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	253% 5.83mg	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	164% 1148mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	53.5% 1819mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	10.2% 378g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Tempeh per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Cooked Tempeh:

• 1 pound of Potato Skin has 1.2 times more Vitamin B6 and more Vitamin C than Cooked Tempeh.
• While 1 lb of Cooked Tempeh contains 2.6 times more Vitamin B1, 9.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin B12 than Raw Potato Skin.
• Both Potato Skin and Cooked Tempeh provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 1 pound of Cooked Tempeh have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Cooked Tempeh:

• 1 pound of Potato Skin has 1.5 times more Iron and 1.4 times more Water than Cooked Tempeh.
• While 1 lb of Cooked Tempeh contains 3.2 times more Calcium, 1.3 times more Copper, 3.3 times more Magnesium, 2.1 times more Manganese, 6.7 times more Phosphorus and 4.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cooked Tempeh contain similar levels of Potassium per one pound.
• Both Raw Potato Skin as well as Cooked Tempeh lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.6 times more Carbohydrate than Cooked Tempeh.
• While 1 lb of Cooked Tempeh contains 3.4 times more Energy, 113.8 times more Fat, 130.8 times more Saturated Fat, 12 times more Omega 3, 78.7 times more Omega 6, 1.5 times more Fiber and 7.7 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6