Comparing Nutrients in 100 grams Potato Skin VS Meatless Luncheon Slices

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Meatless Luncheon Slices	38%	53%	9%

Macro Nutrients

	Potato Skin	Meatless Luncheon Slices	Recommended Dietary Allowance
Energy	2% 58kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.57% 12.4g	3.4% 4.44g	130g per day for Men 19-50 years
Sugars	NA	3.06% 2.22g	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	6.58% 2.5g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Meatless Luncheon Slices	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	68.4% 0.89mg	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	4.25% 17μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	167% 4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.7% 11.4mg	0% 0mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Meatless Luncheon Slices	Recommended Dietary Allowance
Calcium	3% 30mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	101% 0.91mg	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	40.5% 3.24mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	NA	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	5.43% 38mg	63% 442mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	13.5% 7.4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	47.4% 711mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Meatless Luncheon Slices per 100 g

Compare the macro and micronutrient content in 100 g of Potato Skin versus 100 g of Meatless Luncheon Slices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Potato Skin vs Meatless Luncheon Slices:

• 100 grams of Potato Skin have more Vitamin C than Meatless Luncheon Slices.
• While 100 g of Meatless Luncheon Slices contain 190.5 times more Vitamin B1, 7.9 times more Vitamin B2, 10.8 times more Vitamin B3, 3.7 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin B12 than Raw Potato Skin.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1 and Vitamin B12
• 100 grams of Meatless Luncheon Slices have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Meatless Luncheon Slices have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Meatless Luncheon Slices:

• 100 grams of Potato Skin have 1.8 times more Iron, 2.1 times more Potassium and 1.3 times more Water than Meatless Luncheon Slices.
• While 100 g of Meatless Luncheon Slices contain 1.4 times more Calcium, 2.1 times more Copper, 11.6 times more Phosphorus, 24.7 times more Selenium, 71.1 times more Sodium and 4.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Meatless Luncheon Slices contain similar levels of Magnesium per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Skin have 2.8 times more Carbohydrate and 2.3 times more Fiber than Meatless Luncheon Slices.
• While 100 g of Meatless Luncheon Slices contain 3.3 times more Energy, 111.1 times more Fat, 51.5 times more Saturated Fat, 48.9 times more Omega 3, 121.7 times more Omega 6 and 6.9 times more Protein than Raw Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3 and Omega 6