Comparing Nutrients in 300 calories Potato Skin VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Weight per 300 calories

• Potato Skin: 517g
• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 968g

Potato Skin has 1.9 times more energy per 100g than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated. It has low energy density when compared to other foods. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated having low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Potato Skin	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	42% 54.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	34% 13g	115% 43.5g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	0% 0μg	52.7% 474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	141% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	22.3% 0.29mg	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	22% 88μg	55.6% 223μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	109% 2.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.5% 59mg	37.6% 34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	43.2% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	15.5% 155mg	35% 348mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	64.5% 0.58mg	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	209% 16.8mg	976% 78mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	194% 813mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	299% 6.87mg	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	28% 197mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	102% 3465mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	NA	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	339% 5090mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	11.6% 431g	23.4% 867g	3700g per day for Men 19-50 years

Potato Skin VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, Rehydrated Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Lets compare vitamin content per 300 calories of Potato Skin vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• 300 calories of Potato Skin have 1.2 times more Vitamin B3, 4.3 times more Vitamin B6 and 1.7 times more Vitamin C than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 300 kcal of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain more Vitamin A, 5.3 times more Vitamin B1, 9.4 times more Vitamin B2, 2.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Potato Skin.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for Potato Skin vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• 300 calories of Potato Skin have 3.8 times more Copper than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While 300 kcal of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 2.2 times more Calcium, 4.7 times more Iron, 6.8 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 98.4 times more Sodium, 1.7 times more Zinc and 2 times more Water than Raw Potato Skin.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contain 3.4 times more Fiber and 1.4 times more Protein than Raw Potato Skin.
• Both Potato Skin and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated offer comparable quantities of Energy and Carbohydrate per 300 calories.