Comparing Nutrients in 7 ounces Natto VS Potato Skin

Macros Ratio

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

Macro Nutrients

	Natto	Potato Skin	Recommended Dietary Allowance
Energy	14.4% 419kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	9.87% 3.16g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25g	19% 24.7g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	28.2% 10.7g	13% 4.96g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Natto	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	36.5% 0.47mg	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	3.97% 16μg	8.43% 33.7μg	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	28.7% 25.8mg	25% 22.6mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.2% 46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Natto	Potato Skin	Recommended Dietary Allowance
Calcium	43% 431mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	93% 0.84mg	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	213% 17mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	52% 1.2mg	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	49.3% 345mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	42.5% 1447mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	54.7% 6mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	2.95% 109g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Natto VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Natto versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Natto vs Potato Skin:

• 7 ounces of Natto have 7.6 times more Vitamin B1 and 5 times more Vitamin B2 than Potato Skin.
• While 7 oz of Raw Potato Skin contain more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Natto.
• Both Natto and Potato Skin provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Natto have insufficient amounts of Vitamin B3
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Natto as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Natto vs Potato Skin:

• 7 ounces of Natto have 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 Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.5 times more Water than Natto.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Natto have 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 Potato Skin.
• Both Natto and Potato Skin offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6