Comparing Nutrients in 7 ounces Potato Skin VS Spirulina

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Spirulina	64%	10%	26%

Macro Nutrients

	Potato Skin	Spirulina	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.75% 0.13g	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	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	NA	0.82% 0.6g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	5.2% 0.067mg	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	4.47% 18μg	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	2% 1.8mg	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	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Spirulina	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	132% 1.2mg	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	69.2% 5.54mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	16% 0.37mg	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	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	7.4% 252mg	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	13% 194mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Spirulina per 7 oz

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

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

• 7 ounces of Potato Skin have 7 times more Vitamin B6, 1.9 times more Vitamin B9 and 12.7 times more Vitamin C than Spirulina.
• While 7 oz of Raw Spirulina Seaweed contain 10.6 times more Vitamin B1 and 9 times more Vitamin B2 than Raw Potato Skin.
• Both Potato Skin and Spirulina provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Spirulina have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Spirulina:

• 7 ounces of Potato Skin have 2.5 times more Calcium, 1.2 times more Magnesium, 3.2 times more Manganese, 3.5 times more Phosphorus, 3.3 times more Potassium and 1.8 times more Zinc than Spirulina.
• While 7 oz of Raw Spirulina Seaweed contain 1.4 times more Copper and 9.8 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Spirulina contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Spirulina lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Potato Skin as well as Raw Spirulina Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 2.2 times more Energy, 5.1 times more Carbohydrate and 6.3 times more Fiber than Spirulina.
• While 7 oz of Raw Spirulina Seaweed contain 4.2 times more Omega 3 and 2.3 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Spirulina provide inadequate amounts of Energy, Carbohydrate and Fiber
• Both Raw Potato Skin as well as Raw Spirulina Seaweed provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Spirulina

What are the health benefits of Potato Skin compared to Spirulina?

Potato skins are a good source of fiber, vitamins, and minerals such as potassium and vitamin C. They also contain antioxidants that help protect against chronic diseases. On the other hand, spirulina is a nutrient-dense algae that is high in protein, vitamins, and minerals, particularly iron and B vitamins. Both potato skins and spirulina offer unique health benefits, so incorporating a variety of plant-based foods into your diet is ideal for overall health and well-being.

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

Both potato skins and spirulina can be part of a healthy weight loss diet, but spirulina is lower in calories and higher in protein and nutrients compared to potato skins. Therefore, incorporating spirulina into your diet may support weight loss more effectively. Remember, weight loss is ultimately about creating a calorie deficit and eating a balanced diet rich in whole foods.

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

To gain more muscles while training consistently, it is important to consume a variety of protein sources. Spirulina is a great plant-based protein source that is rich in essential amino acids, making it beneficial for muscle growth. However, potato skins also contain some protein and other important nutrients like fiber and vitamins. To optimize muscle growth, it is recommended to include a variety of protein sources in your diet, such as legumes, nuts, seeds, and whole grains, in addition to spirulina and potato skins.

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

Potato skin has a higher environmental impact compared to spirulina. Potato skin production requires more water, land, and resources, contributing to higher greenhouse gas emissions and deforestation. On the other hand, spirulina is a highly sustainable crop that requires minimal water and land to grow, making it a more environmentally friendly option.