Comparing Nutrients in 7 ounces Potato Skin VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Potato Skin	Laver Seaweed	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	7.8% 10g	130g per day for Men 19-50 years
Sugars	NA	1.34% 0.97g	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	13% 4.96g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.3% 516μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	68% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	24.3% 0.32mg	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	8.43% 33.7μg	72.4% 290μg	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	25% 22.6mg	86% 77.4mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Laver Seaweed	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	58.2% 0.52mg	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	80.4% 6.43mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	85.2% 1.96mg	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	10.8% 75.4mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Laver Seaweed per 7 oz

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

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

• 7 ounces of Potato Skin have 1.5 times more Vitamin B6 than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain more Vitamin A, 4.7 times more Vitamin B1, 11.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 8.6 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Laver Seaweed:

• 7 ounces of Potato Skin have 1.6 times more Copper, 1.8 times more Iron and 11.5 times more Magnesium than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 2.3 times more Calcium, 1.6 times more Manganese, 1.5 times more Phosphorus, 4.8 times more Sodium and 3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Laver Seaweed contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Laver Seaweed lack sufficient amounts of Magnesium
• Both Raw Potato Skin as well as Raw Laver Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.7 times more Energy, 2.4 times more Carbohydrate and 8.3 times more Fiber than Laver Seaweed.
• While 7 oz of Raw Laver Seaweed contain 2.3 times more Protein than Raw Potato Skin.
• 7 ounces of Laver Seaweed provide inadequate amounts of Energy and Fiber
• Both Raw Potato Skin as well as Raw Laver Seaweed provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Laver Seaweed

What are the health benefits of Potato Skin compared to Laver Seaweed?

Potato skin is a good source of fiber, vitamins, and minerals, including potassium and vitamin C. It also contains antioxidants that help protect against cell damage. Laver seaweed, on the other hand, is rich in iodine, iron, and vitamin B12, which are important for thyroid function and red blood cell production. Both potato skin and laver seaweed offer unique health benefits, so including a variety of plant-based foods in your diet can help ensure you get a wide range of nutrients.

Can I lose weight easier by eating more Potato Skin or Laver Seaweed?

Both potato skin and laver seaweed can be healthy additions to a weight loss diet due to their high fiber content and low calorie density. However, laver seaweed is lower in calories and higher in essential nutrients such as iodine, iron, and vitamin C compared to potato skin. Therefore, incorporating more laver seaweed into your diet may help support weight loss efforts more effectively.

Should I eat more Potato Skin or more Laver Seaweed to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both potato skins and laver seaweed can be beneficial for muscle growth. Potato skins are a good source of carbohydrates, fiber, and some vitamins and minerals, while laver seaweed is rich in protein, iron, and iodine. To support muscle growth, it is recommended to include a balance of carbohydrates, proteins, healthy fats, and micronutrients in your diet. Consider incorporating both potato skins and laver seaweed into your meals to ensure you are getting a good mix of nutrients for muscle development.

What is the environmental impact of producing Potato Skin compared to Laver Seaweed?

Potato skins have a higher environmental impact compared to laver seaweed. Potato skins require land, water, and resources for cultivation, while laver seaweed can be sustainably harvested from the ocean without the need for land or fresh water. Additionally, seaweed cultivation can help improve water quality and sequester carbon dioxide, making it a more environmentally friendly option.