Comparing Nutrients in 7 ounces Tempeh VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Tempeh	39%	47%	14%
Potato Skin	17%	1%	82%

Macro Nutrients

	Tempeh	Potato Skin	Recommended Dietary Allowance
Energy	13% 381kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.04g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	47.3% 8.04g	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	11.7% 15g	19% 24.7g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	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	19.3% 7.34g	13% 4.96g	38g per day for Men 19-50 years
Protein	72% 40.3g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Tempeh	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	13% 0.15mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.24mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	12% 47.6μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	5.3% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tempeh	Potato Skin	Recommended Dietary Allowance
Calcium	22% 220mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	67% 5.36mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	75.4% 528mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Tempeh VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Tempeh 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 Tempeh vs Potato Skin:

• 7 ounces of Tempeh have 3.7 times more Vitamin B1, 9.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin B12 than Potato Skin.
• While 7 oz of Raw Potato Skin contain more Vitamin C than Tempeh.
• Both Tempeh and Potato Skin provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Tempeh have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Tempeh as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tempeh vs Potato Skin:

• 7 ounces of Tempeh have 3.7 times more Calcium, 1.3 times more Copper, 3.5 times more Magnesium, 2.2 times more Manganese, 7 times more Phosphorus and 3.3 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Water than Tempeh.
• Both Tempeh and Potato Skin contain similar levels of Iron and Potassium per seven ounces.
• Both Tempeh as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tempeh have 3.3 times more Energy, 108 times more Fat, 97.7 times more Saturated Fat, 24.8 times more Omega 3, 126.6 times more Omega 6, 1.5 times more Fiber and 7.9 times more Protein than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.6 times more Carbohydrate than Tempeh.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6