Comparing Nutrients in 7 ounces Meatless Sausage VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Meatless Sausage	29%	59%	12%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Meatless Sausage	Baked Potato Skin	Recommended Dietary Allowance
Energy	17.4% 506kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	96% 16.3g	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	12.3% 16g	70.3% 91g	130g per day for Men 19-50 years
Sugars	0% 0g	3.83% 2.78g	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	14.6% 5.56g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	72% 40.2g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Meatless Sausage	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	387% 4.65mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.2mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	94% 1.2mg	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	13% 51.6μg	11% 43.7μg	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	0% 0mg	29.8% 26.8mg	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	27.8% 4.17mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Sausage	Baked Potato Skin	Recommended Dietary Allowance
Calcium	12.5% 125mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	180% 1.62mg	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	92% 7.4mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	53% 1.22mg	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	63.8% 447mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	2.7% 100g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Meatless Sausage VS Baked Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Meatless Sausage vs Baked Potato Skin:

• 7 ounces of Meatless Sausage have 19.2 times more Vitamin B1, 3.8 times more Vitamin B2, 3.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 52.5 times more Vitamin E than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.7 times more Vitamin B5 and more Vitamin C than Meatless Sausage.
• Both Meatless Sausage and Baked Potato Skin provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Meatless Sausage have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Meatless Sausage as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Meatless Sausage vs Baked Potato Skin:

• 7 ounces of Meatless Sausage have 1.9 times more Calcium, 2.2 times more Phosphorus, 10.6 times more Selenium, 42.3 times more Sodium and 3 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.3 times more Copper, 1.9 times more Iron and 2.5 times more Potassium than Meatless Sausage.
• Both Meatless Sausage and Baked Potato Skin contain similar levels of Magnesium and Manganese per seven ounces.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Meatless Sausage have 1.3 times more Energy, 181.6 times more Fat, 112.5 times more Saturated Fat, 107 times more Omega 3, 256.5 times more Omega 6 and 4.7 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 5.7 times more Carbohydrate and 2.8 times more Fiber than Meatless Sausage.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6