Comparing Nutrients in 7 ounces Seitan VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Seitan	81%	4%	15%
Potato Skin	17%	1%	82%

Macro Nutrients

	Seitan	Potato Skin	Recommended Dietary Allowance
Energy	25.3% 734kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	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	21% 27.4g	19% 24.7g	130g per day for Men 19-50 years
Sugars	0% 0g	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	3.13% 1.2g	13% 4.96g	38g per day for Men 19-50 years
Protein	266% 149g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Seitan	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	0% 0mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	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	0% 0mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seitan	Potato Skin	Recommended Dietary Allowance
Calcium	28% 282mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	129% 10.3mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	73.7% 516mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	143% 78.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Seitan VS Potato Skin per 7 oz

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

• 7 oz of Raw Potato Skin contain more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Vital wheat gluten.
• 7 ounces of Seitan have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Vital wheat gluten as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Seitan vs Potato Skin:

• 7 ounces of Seitan have 4.7 times more Calcium, 1.6 times more Iron, 6.8 times more Phosphorus, 132.3 times more Selenium and 2.4 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.3 times more Copper, 4.1 times more Potassium and 10.2 times more Water than Vital wheat gluten.
• Both Seitan and Potato Skin contain similar levels of Magnesium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Seitan have 6.4 times more Energy, 4.8 times more Omega 3, 23.8 times more Omega 6 and 29.2 times more Protein than Potato Skin.
• While 7 oz of Raw Potato Skin contain 4.2 times more Fiber than Vital wheat gluten.
• Both Seitan and Potato Skin offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Seitan provide inadequate amounts of Fiber
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6