Comparing Nutrients in 7 ounces Apples VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Potato Skin	17%	1%	82%

Macro Nutrients

	Apples	Potato Skin	Recommended Dietary Allowance
Energy	3.56% 103kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	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	28.4% 20.6g	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	16% 11.7g	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	% 4.82g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	13% 4.96g	38g per day for Men 19-50 years
Protein	0.92% 0.52g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Apples	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	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	1.5% 5.95μg	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	10% 9.13mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Potato Skin	Recommended Dietary Allowance
Calcium	1.2% 12mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.55μg	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	2.98% 0.24mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	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	3.1% 22mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	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	0.13% 2mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Potato Skin per 7 oz

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

• 7 oz of Raw Potato Skin contain 1.5 times more Vitamin B2, 11.4 times more Vitamin B3, 5 times more Vitamin B5, 5.8 times more Vitamin B6, 5.7 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Apples with skin.
• 7 ounces of Apples have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Apples with skin 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 Apples vs Potato Skin:

• 7 oz of Raw Potato Skin contain 5 times more Calcium, 15.7 times more Copper, 27 times more Iron, 4.6 times more Magnesium, 17.2 times more Manganese, 3.5 times more Phosphorus, 3.9 times more Potassium and 8.8 times more Zinc than Raw Apples with skin.
• Both Apples and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Apples with skin as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 9.9 times more Protein than Raw Apples with skin.
• Both Apples and Potato Skin offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Apples provide inadequate amounts of Energy and Protein
• Both Raw Apples with skin as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Apples VS Potato Skin

What are the health benefits of Apples compared to Potato Skin?

Apples are a good source of fiber, vitamin C, and antioxidants, which can help support digestive health, boost the immune system, and reduce inflammation. Potato skin, on the other hand, is rich in fiber, potassium, and vitamin C, which can also support digestive health and help regulate blood pressure. Both apples and potato skin offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

Can I lose weight easier by eating more Apples or Potato Skin?

Both apples and potato skins can be beneficial for weight loss due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, apples are lower in calories and higher in water content compared to potato skins, making them a better choice for weight loss. Additionally, apples are rich in vitamins, minerals, and antioxidants, which can support overall health and well-being.

Should I eat more Apples or more Potato Skin to gain more muscles while training consistently?

To gain muscles while training consistently, it's important to focus on consuming a variety of nutrient-dense foods. Both apples and potato skins can be beneficial, but potato skins are higher in protein and certain minerals like potassium and iron which are important for muscle growth and recovery. Including a balanced diet with a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains along with plenty of fruits and vegetables will support your muscle-building goals.

What is the environmental impact of producing Apples compared to Potato Skin?

Both apples and potato skins have a relatively low environmental impact compared to many other foods. However, in general, producing apples tends to have a slightly higher environmental impact than potato skins due to factors such as water usage, pesticide use, and transportation. It's important to consider the overall sustainability of your food choices and opt for locally sourced, organic options whenever possible.