Comparing Nutrients in 300 calories Potato Skin VS Teff

Weight per 300 calories

• Potato Skin: 517g
• Teff: 81.7g

Raw Teff has 6.3 times more energy per unit of mass than Raw Potato Skin, which is high in comparison to other foods. Potato Skin having low energy density.

Discover which food has more nutrients per 300 calories - Potato Skin or Teff?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Teff	14%	6%	80%

Macro Nutrients

	Potato Skin	Teff	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	4.5% 0.77g	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	46% 59.8g	130g per day for Men 19-50 years
Sugars	NA	2.07% 1.5g	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	0.53% 0.38g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.51g	g per day for Men 19-50 years
Fiber	34% 13g	17.2% 6.54g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Teff	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	30.3% 0.39mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.5% 59mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.44% 0.065mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Teff	Recommended Dietary Allowance
Calcium	15.5% 155mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	73.6% 0.66mg	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	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	36% 150mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	328% 7.55mg	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	50% 351mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	6.54% 3.6μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	11.6% 431g	0.19% 7.2g	3700g per day for Men 19-50 years

Potato Skin VS Teff Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Skin or Teff?

Lets compare vitamin content per 300 calories of Potato Skin vs Teff:

• 300 calories of Potato Skin have 1.9 times more Vitamin B3, 2 times more Vitamin B5 and 3.1 times more Vitamin B6 than Teff.
• While 300 kcal of Raw Teff contain 2.9 times more Vitamin B1 than Raw Potato Skin.
• Both Potato Skin and Teff provide similar amounts of Vitamin B2 per 300 calories.
• Both Raw Potato Skin as well as Raw Teff have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Potato Skin vs Teff:

• 300 calories of Potato Skin have 3.3 times more Copper, 2.7 times more Iron, 6.1 times more Potassium and 59.8 times more Water than Teff.
• While 300 kcal of Raw Teff contain 1.3 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Selenium and 1.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Teff contain similar levels of Calcium per 300 calories.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 2 times more Fiber and 1.2 times more Protein than Teff.
• While 300 kcal of Raw Teff contain 2.1 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Teff offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Raw Teff provide inadequate amounts of Omega 6 in 300 calories.