Comparing Nutrients in 5 ounces Potato Skin VS Natto

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Natto	34%	44%	22%

Macro Nutrients

	Potato Skin	Natto	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	7.05% 2.26g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	45.7% 7.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	9.56% 6.93g	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	9.33% 3.54g	20% 7.65g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Natto	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	14% 0.18mg	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	6.02% 24μg	2.83% 11.3μg	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	18% 16mg	20.5% 18.4mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.3% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Natto	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	30.8% 308mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	105% 0.95mg	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	57.4% 4.6mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	94% 2.17mg	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	7.7% 54mg	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	30.4% 1033mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Natto per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Natto to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Natto:

• 5 ounces of Potato Skin have more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Natto.
• While 5 oz of Natto contain 7.6 times more Vitamin B1 and 5 times more Vitamin B2 than Raw Potato Skin.
• Both Potato Skin and Natto provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces of Natto have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Natto have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Natto:

• 5 ounces of Potato Skin have 1.5 times more Water than Natto.
• While 5 oz of Natto contain 7.2 times more Calcium, 1.6 times more Copper, 2.7 times more Iron, 5 times more Magnesium, 2.5 times more Manganese, 4.6 times more Phosphorus, 1.8 times more Potassium, 29.3 times more Selenium and 8.7 times more Zinc than Raw Potato Skin.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Natto contain 3.6 times more Energy, 110 times more Fat, 61.2 times more Saturated Fat, 73.4 times more Omega 3, 171.1 times more Omega 6, 2.2 times more Fiber and 7.5 times more Protein than Raw Potato Skin.
• Both Potato Skin and Natto offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6