Comparing Nutrients in 100 grams Potato Skin VS Seitan

Macros Ratio

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

Macro Nutrients

	Potato Skin	Seitan	Recommended Dietary Allowance
Energy	2% 58kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	4.5% 0.76g	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	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	1.58% 0.6g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Seitan	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	0% 0mg	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	0% 0μg	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	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	0% 0mg	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	Seitan	Recommended Dietary Allowance
Calcium	3% 30mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	20.2% 0.18mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	5.95% 25mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.22% 8.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Seitan per 100 g

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

Lets compare vitamin content per 100 grams of Potato Skin vs Seitan:

• 100 grams of Potato Skin have more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Seitan.
• 100 grams of Seitan have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Potato Skin as well as Vital wheat gluten have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Seitan:

• 100 grams of Potato Skin have 2.3 times more Copper, 4.1 times more Potassium and 10.2 times more Water than Seitan.
• While 100 g of Vital wheat gluten contain 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 Raw Potato Skin.
• Both Potato Skin and Seitan 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 4.2 times more Fiber than Seitan.
• While 100 g of Vital wheat gluten contain 6.4 times more Energy, 4.8 times more Omega 3, 23.8 times more Omega 6 and 29.2 times more Protein than Raw Potato Skin.
• Both Potato Skin and Seitan offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 100 grams of Seitan provide inadequate amounts of Fiber